2010.06.02

Today's WoD was one that involved isolating muscles. In fact, we did 5 rounds from one side, and then did 5 rounds on the other side. Then, we did some dumbbell snatches because most people finished the reps fairly quickly. Also, we didn't keep track of time for this one, so you want to make sure you're good about your form.

The warm up was very simple, but some of us tried to practice our double-unders during that time. The idea is really to get your muscles pumping. However, the warm up is mostly for your legs, so be sure to stretch out your shoulders afterward.

For the WoD itself, grab the heaviest weight you can handle. You want to finish the 5 rounds of reps for your weak side before you start your reps for your strong side. For a right-handed person, your left side is your weak side; for a left-handed person, your right is your weak side (if that wasn't obvious).

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Warm Up

• 3 minutes of jumping rope

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WoD
5 rounds of:

• 10 single-arm dumbbell swings (weak hand)
• 10 bent-over rows (weak hand)
• 10 one-sided lunges (weak side)

5 rounds of:

• 10 single-arm dumbbell swings (strong hand)
• 10 bent-over rows (strong hand)
• 10 one-sided lunges (strong side)

• 30 one-handed dumbbell snatch (weak side)
• 30 one-handed dumbbell snatch (strong side)

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Exercises

• Single Arm Dumbbell Swings
  Just like a kettle bell throw, but with a dumbbell (guys used 15-20lbs, women used 10-15lbs). Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward until your arm is almost directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form.
• Bent-Over Rows
  Using the same dumbbell, bend at the waist. You can either put a slight bend in your knees and bow (sort of like a good morning), or you can put one leg in front of the other and bend over. Either way, keep your back as flat as possible (like a table top). Start from the bottom and pull the weight up to chest level. Bring it back down to the bottom to finish the rep.
• One Sided Lunge
  Standing, hold the single dumbbell at your side. If you’re holding it on your right side, lunge so that your right knee touches the ground, and your left leg comes forward. Go back to standing position to finish the rep. It’s the same leg that’s coming forward each time, so you’ll really only work one leg for these reps.
• Dumbbell Snatch
  Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the weight straight up, and aggressively shrug your shoulders (this helps generate momentum). As the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. Stand up, keeping your arm locked so that the weight is above your head. Bring the weight back down to finish the rep.

As always, have fun with it.