WOD - April 10, 2020
United in Movement
WORKOUT 5
Every 4 min (3min on + 1min rest) for 5 rounds of:
21/21 Alternating Lunge Jump
15/15 Single-Arm DB Floor Press
9 Reverse Burpees
In remaining time within the 3min window:
Max Broad Jumps | 4ft for men, 3ft for women
Rest 1min between rounds
M: 50 lb. dumbbell
F: 35 lb. dumbbell
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Flow
This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their alternating lunge jumps. After the required repetitions are completed, the athlete will perform the second pressing movement, breaking it up as they so choose. Once complete, the athlete will perform the required number of reverse burpees. In the remainder of the time the athlete will perform as many 4ft broad jumps until the 3min mark is reached. Once the 3 minute mark is hit, the athlete will have a forced rest of 1 minute, before starting from the beginning, and repeating in this fashion for 5 total rounds.
The athlete score will be the total number of repetitions accumulated within the 5 rounds.
Equipment
– 1 Dumbbell 50lb (22.5kg) for men, 35lb (15kg) for women
– Tape measure – for broad jump line
– Wall for Just Move
Movement Standards
Alternating Lunge Jump
From a standing position the athlete will step forward with one leg, ensuring the back knee is touching the ground, the athlete will jump up vertically and swap legs landing in the same position but with the alternate leg in the front and the back legs knee touching the ground. Touch and go repetitions are allowed and athletes need to ensure that their hips are fully extended / open when they alternate legs during the vertical jump. The athlete does not need to land with both feet at the same time.
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Single-Arm Dumbbell Floor Press
The athlete will lay on their back and hold the dumbbell in one hand. The movement will start at the top with a fully extended arm. The athlete will lower the dumbbell to their side until their tricep touches the ground and then must press back up to full extension. Each rep gets counted at the top when the arm is fully extended.
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Reverse Burpees
The athlete starts each repetition standing tall. The athlete will proceed to lower down and roll backwards onto their back until their shoulder blades touch the ground. Once their shoulderblades touch, they will roll forward onto their feet, into the bottom of a squat, jump, and touch their hands together above their head. That is one repetition. An athlete may use their hands to assist them in standing if needed.
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Broad Jumps
The athlete will have two lines pre-set to the required distance. The athlete will start with both feet on the ground clearly behind the line. Then, with a two-foot take off, the athlete will jump forward and land on the opposite marker, clearing the line with both feet. If an athlete makes contact with either line during the jump, that rep will not count. The athlete must be facing the perpendicular lines with each attempt.
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Lateral Line Hops
With a mark on the floor, the athlete must do a lateral jump with a two foot takeoff over the line, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the line for each repetition to count. The athlete does not need to land with both feet at the same time.
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Knee Push-ups
In a plank position, with the palm hand pressing the floor, and the knees in contact with the ground. The athlete will lower their upper body until their chest touches the ground and then push themselves back up.
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Wall Push-ups
The athlete will stand parallel to the wall leaning slightly forward. With their palms pressing against the wall they will lower themselves forward towards the wall until their chest touches and then push themselves back towards the starting position.
