Welcome to the first workout of the week (WOW)!
This week the workout is as follows:
2 Rounds of:
500 meter Row (set damper at 5/6)
16x Push Presses – Rx (45M / 20W)
16x Lateral Burpees over a barbell
16x Dumbbell Overhead Swings – Rx (50M / 35W)
How to go about understanding this workout:
Start by setting up the rowing machine at a resistance between 5 and 6 by moving the dial on the right side of the rowing fan to the correct setting. Next press a button on the computer to turn in on. Press just row to set the computer. Start rowing until you reach 500m.
Using 2 dumbbells (Rx weight for men is 45 lbs each dumbbell and weight for women is 20 lbs each dumbbell) and starting at shoulder height, you must press the dumbbells overhead until your arms are fully extended. Lower dumbbells to the shoulders and repeat. Initiate each press with the driving on the legs. With the dumbbells resting at shoulder height bend the knees slightly and extend the knees at the same time you are pressing the dumbbells overhead.
Your objective is to complete 16 continuous repetitions using the Rx (prescribed weight). Rx (45M / 20W) is read…prescribed weight for men is 45 lbs and the prescribed weight for women is 20 lbs. This weight is optional but this is a goal for many to eventually reach. Any weight used other than the prescribed weight must be noted when you post your workout results so timing is understood. This is a modification from the prescribed weight. Also, in the future, any exercise that is performed other than the one described must be noted when results are posted. Note that this weight is meant to challenge you. If you feel you must rest after doing a few repetitions please do so. You must complete each exercise before continuing onto the next.
Set a barbell or bodybar on the ground. Line up parallel to the bar so it is facing your side. Perform a burpee and instead of jumping vertically, jump laterally over the bar. If jumping cannot be performed, step laterally over the bar. As soon as you jump over the bar perform another burpee. Repeat this process until 16 reps have been completed.
Dumbbell Overhead Swings
Start with your feet shoulder width apart. Place dumbbell between your legs. Reach down to grab the dumbbell while keeping your back straight, knees slightly bent, and hips pushed backwards. Thrust the dumbbell up using your hips to drive the weight, until it reaches an overhead position. Return the dumbbell to the starting position without making contact with the ground. This represents a pendulum movement where the movement is continuous from beginning to end.
Jeremy / 34 yrs / 13:48 final time
Attempt #2 – 8:55
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