WOD - April 13, 2020
United in Movement
WORKOUT 6
For Time:
150 Single Arm Dumbbell Thrusters
Every Minute on the Minute
5 Lateral Burpees Over-The-Dumbbell
Time Cap: 16 Minutes
M: 50 lb. dumbbell
F: 35 lb. dumbbell
Link above will show all scale options.
Flow
Compete
This workout begins with the dumbbell on the floor, and the athlete standing tall. At the start of the clock, the athlete may pick up the dumbbell and begin performing single arm dumbbell thrusters. The athlete is allowed to swap arms as needed. At the start of every minute, except minute 0, the athlete must put the dumbbell down and perform 5 lateral burpees jumping over the dumbbell before they can pick up the dumbbell to continue with the thrusters.
The athlete’s score will be the time it takes to complete the 150 thrusters.
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Move Hard & Just Move
For the Move Hard division, prior to the start, the athlete will determine a 6in target, which implies it is set 6 inches above the athlete’s max overhead reach. This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin their 150 squat jumps (to the target, if required). At the top of every minute, except minute 0, the athlete must stop their jumping squats and perform the required number of burpees before resuming again.
The athlete score will be the time it takes to complete the 150 jumping squats.
Equipment
– 1 Dumbbell 50lb (22.5kg) for men, 35lb (15kg) for women
– Tape measure or ruler & tape – for 6in target
Movement Standards
Dumbbell Thruster
With the dumbbell in one arm in the front rack position, the athlete will perform a squat ensuring at the bottom of the squat the hip crease is below the top of the knee. At the top, the dumbbell must be overhead, with the athlete’s hips knees and arm fully extended and locked out. A squat clean into a thruster will be allowed for the first repetition of any set.
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Lateral Burpees
Being parallel to the dumbbell, the athlete must perform a standard burpee, ensuring the chest and thighs touch the ground. Once bringing themselves to standing, the athlete must bring both feet directly over the dumbbell. Once the athlete’s feet arrive on the other side, that repetition is counted.
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Burpee
Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that the athlete is in a plank position. Drop to a push-up and lower themselves down until your chest touches the ground. The athlete can also drop to their knees, which makes the impending push-up easier. Push up to return to plank position. This can be a strict push-up, a push-up from the knees, or not a push-up at all and jump the feet back in toward the hands. Then, explosively jump into the air, reaching your arms straight overhead and clap.
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Squat Jumps (to a 6in Target)
This movement begins with a standard air squat. The athlete starts standing tall, and at the bottom of the squat the hip crease must pass below the top of the knee. On the way to the top of the squat, in one fluid motion, the athlete must perform a jump. If to a target,both of the athlete’s hands must make contact with the pre-set 6in target, before returning back to the bottom of the squat if performing consecutive repetitions.
