2017.03.06

As anticipated, the workout today is a version of 17.2. We had to modify some of the moves as we don't have some of the equipment for them. This is an AMRAP (as many reps as possible) with two rounds of two sets of workouts. Hope that makes sense.

If you're curious to see 17.2, here's the link: Crossfit 17.2

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WoD
12 minute AMRAP

2 rounds

• 50 feet dumbbell walking lunge
• 16 V-ups
• 8 dumbbell cleans

then 2 rounds

• 50 feet walking weighted lunge
• 16 renegade rows (right/left = 1)
• 8 dumbbell cleans

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Exercises

• Walking weighted lunge
  Basically weighted lunges but walking and weights held on top of your shoulders and not like suitcases. Grab two dumbbells. These are the same weights you're using for the cleans.
  
  Hold the weights on top of your shoulders, if that feels more comfortable. Do a lunge with either leg forward, and then do a lunge with the opposite leg forward moving in a "walking fashion." Each step is counted as one. The idea is to weigh yourself down with the weights. Make sure you plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible.


• V-ups
  Same old V-ups as always – lie on your back, and bring your legs up perpendicular to the ground. As you do that, bring your upper body/arms up as well, and touch your legs with your arms.
  
  Scale down: Bend your knees before swinging your legs up (there’s actually one more scale down, but for today’s work out we weren’t allowed to scale down that much)


• Dumbbell cleans
  First you go into a squat position to grab your weights. Your dumbbells should be parallel to your feet. In a similar motion as your standard power clean, come up with your dumbbells and push your hips forward as you bring the weights to your shoulders. Then squat down and stand up for completion.


• Renegade rows
  Holding a dumbbell in each hand, get down in to a push up position. The dumbbells will be on the ground, and you will essentially be holding yourself up on top of them. Keeping one dumbbell on the ground, pull the other weight up off the ground in a straight line (it's a single-arm row, if you're used to doing those). Try not to rotate your body as you do this, since that makes it easier to lift the weight without working the muscles in your arm. Your chest should be facing towards the ground the whole time. For these, you have to do lift both dumbbells off the ground to complete a single rep (e.g., "left/right = 1" for short).