WOD 2/3/09

3 Rounds

10 Pull Ups

10 Burpees

10 Handstand Push Ups

10 GHD Sit Ups

10 Wall Ball (M:20/W:14)

10 Ring Dips

10 DB Thrusters (M:55/W:35)

Hard….The thrusters are the nail in the coffin since they are to be done with dumbbells instead of a barbell. This makes the movement much harder. The weight is distributed very differently and each arm is working independently. A regular bar thruster at this total weight is no problem for me, but with DB’s I get crushed.  Instead of 110 Lbs being spread out amongst the length of a loaded barbell and being able to use the arms together, now the weight is borne only by the arms and tends to pull you forward more. This means a very rigid core is necessary to maintain that critical upright posture. Iwould hope everything else would be pretty self-explanatory at this point. Just use good form and full ROM and scale up or down as needed.

3-2-1…GO!

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