This WOD relies on a lot of isolation, so you really only need one dumbbell, some risers, and a little bit of space to walk around. All of the dumbbell exercises will be done with the same dumbbell. Remember that you're doing one set with your weak side and one set with your strong side during every round. That means you'll end up doing a total of 40 snatches with your left arm and 40 snatches with your right arm, for example. You're trying to finish this one as fast as possible, so if I had to fathom a guess, I'd estimate that most folks finished in about 15 minutes.
The snatches are going to require the most care, especially if you're not used to doing them. The movement combines a bunch of things at once, so it's probably a good idea to try doing a couple of reps if you're not used to doing these.
WoD
8 rounds of:
- 5 single-arm dumbbell snatches (weak side)
- 5 overhead walking lunge (weak side)
- 5 single-arm dumbbell snatches (strong side)
- 5 overhead walking lunge (strong side)
- 15 squats with dumbbell
- 20 box jumps
Exercises
- Single-Arm 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. You want the weight to travel in a straight, vertical line. At the top of the movement, your arm should be locked so that there's no bend to your elbow. Keeping your arm locked, stand up without shuffling your feet. Once you've brought the weight all the way up, it's safe to reset your feet. Bring the weight back down to finish the rep.
- Overhead Walking Lunge
Keep the dumbbell in the same hand that you just finished using for your snatches. Standing, hold the weight directly over your head with your arm locked. You want your spine & the dumbbell lined up (the idea is to keep you from leaning forward on the actual rep).
From this position, walk forward by doing one lunge at a time. You have to do a lunge on each leg/side for a single rep. Keep your arm locked the whole time. If you need to rest, just put down the weight rather than bending your arm.
- Squats with Dumbbell
Hold the dumbbell under your chin with both hands. From this position, do a regular air squat. The same rules apply as for an air squat: keep your feet flat on the ground, legs about shoulder-width apart, toes point outward, and keep a slight lumbar curve. Don't lean forward just because you're holding the weight, since that can hurt your back.
If you can, try to get your bottom closer to the ground than your knees ("break parallel")
- Box Jumps
Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time.
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