The Dumbbells are coming!! #intheopen
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Pic: Steph M

WoD: "Coal Face"

Complete As Many Rounds As Possible in 12 Minutes

of:

"Buy-In" of = 75 Wall Ball Shots

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Then with remaining time left get as many rounds

of:

12 Burpees Over Dumbbells

15 Dumbbell Power Cleans

12 Burpees To 6" Target

15 Alternating Dumbbell Snatch

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M: 9kg ball to 10ft. 22.5kg DB/s. --|-- W: 6kg ball to 9ft. 15kg DB/s

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• Large sets a plenty today. First lets look at the highly popular movement, the Wall Ball Shot. There is only the one set of these to plough through and then you are free of them. Yes 75 seems like a large number but then again a Macca's 20 chicken nugget pack seems large but that doesn't stop people eating it (all in moderation of course! #notgoodforyou).
• Go out and try for a lung busting large set of unbroken wall balls. See where it takes you. You may even surprise yourself on how many you are able for!
• When you get to the Dumbbell (DB) / Burpee parts there are two variations on each side. The burpees will be testing you in different ways of making your body travel after getting up off the floor. One in a low & sideways motion. The other in a full-on vertical jumping motion. Let us know which one ends up being your favourite version!!
• The DB Power Clean & Snatch are both extremely taxing movements on the body. One will involve you moving TWO heavy DB's, whilst the other sees you move just the ONE, albeit it will see you travelling overhead with it!
• Oh, save the bicep curls for "Bro's & Rows; Girls & Curls" club on Thursday. Today how about we actually use our legs & clean those bad boys! Go on try it, it'll be fun!!
• Scale as needed.

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Post Number of ROUNDS on your Beyond The Whiteboard account.

Try not to view the Burpee as a beat down exercise. It has many merits & skill transfers in any good Fitness program.