Today we’re going after some auxiliary work for strength before we take on a gymnastic movement focused WOD.
First, find yourself some moderately heavy dumbbells for a 10-Minute EMOM. We’ll be alternating between two movements on the odd and even minutes, ODD: The Bent Over Row and EVEN: Shoulder Press. The reps are low so find a weight that you can do all the reps and have some time to recover before the next movement.
For the bent over row, keep the shoulders down and away from your ears and focus on squeezing your shoulder blades together. This builds the auxiliary back muscles which can be ignored sometimes. These are the muscles that will help you lift better, so make sure you work them as well.
The Shoulder Press is a strict movement meaning no hip drive. If you can’t move the DBs you chose without a little help from a dip and drive, then they’re too heavy.
The WOD today is intended to work all the parts by taking a tour around the muscle groups. We start the journey with Ab-Mat sit-ups taxing the core, into hand release push-ups for the shoulders / back (Again, like the bent over row, try and focus on using the back and not just the shoulders), Then some Kettle Bell Swings to focus on hip drive and back extension, to Goblet Squats to tax the legs and midline stability to hold the weight up, finishing up with Burpees which hit…. well, they hit everything.
This is a fantastic example of a workout that doesn’t require a heavy bar bell to tax the system. It is simple, but not easy.
Oh, and life is short so have some fun with it!
STR: 10 EMOM
Odd: 7 Bent over Rows
Even: 5 shoulder Press
WOD: For Time
50 ab mat sit-ups
40 hand release push-ups
30 KBS (53/35)
20 Goblet Squats (53/35)