Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Single-Leg Jumps x 5 each leg
Then…
A.
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)
Warm Up
A)Kb Shoulder press (2x20kg). I really like the more stabilty needed to press with kb’s
Db Floor prees (2x30kg).
B) 7’58 (RX). Trying to stop only once in the 9th clean. 5-7 breaths and go.
C) Some accesory work with 1-arm sled pull from kneelling position.
Yesterday’s back squats
Up to 275. The last few times I’ve squatted I wasn’t moving well so I want to focus on executing a really good squat each time over moving more weight.
Today’s presses
44 lb kb for shoulder press
60 lb Kb for floor press
Metcon: 10:44
Very little time today.
A. Turkish get up warm up
3×14 alternating
B. 3 rounds (2 min rest b/t)
35 calorie echo bike
40 alternating dumbbell snatches #50
15:46 total time with breaks
A. DB HPC – 25# / 30 / 30 / 30
DB Floor Press – 25# / 35 / 40 / 45
B. 5 Rounds – 10:51
First round RX then dropped to 30# DBs (my lower back wasn’t having 35# today)
DU – UB/1 trip / 3 trips / UB /UB
HPC – 9/1 all
PP – 5/5, 6/4 remaining rounds
A 22 KG
B 20 KG 10;03
A. Both exercises done with 25#/30/35/40
B. 7:39 with HPC
(BOOM) … take that WOD
Ha! Thanks Chris ? DB workouts are so hard. At least there were no thrusters!
100 ab cal for warm up: 6.30
A. Emom for 12 min: Bench Press 3 x 90 kg; DB row 5 x 25 kg each side.
B. As rx 9.02
Went for a bunch of BP sets instead today. Reps between 8 and 5. Good 7 sets
Did 4RFT. 10:50
40 dubs
10 HPC 95
10 PP 35lb kettlebells
Warm-up as Rx
A1. DB Shoulder Press 8 reps w/ 40, 45, 50, 55 (6-2)
A2. DB Floor Press 8 reps w/ 50, 60, 70, 80
… should have started heavier on the floor press but 80 was the right place to finish
B. 5 rounds as Rx: 8:47
… a few trips | 9-1 | UB
Looks like a solid B time! Way to get after it.
Squat or Power Clean ?
Dealer’s choice – I went PC.
Hi! Is it both exercises each round in A, or first 2 minutes on station 1, second 2 minutes on station 2, etc?
You have 2 minutes per station. Obviously, it won’t take that long so there is some rest built in! Enjoy!
Thanks for confirming!
Of course! How are you liking the programming so far? Anything I can help out with?
Loving it! I’ve been following the WODs here for a while as I am in between boxes and working out in a Globo gym in the meantime, and I like how varied the programming is. Workouts are challenging but achievable. I also love the tailored warm ups! Thank you!
A. Shoulder Press @ 45s, floor press @ 80s.
B. Rx – 4 rounds in 9:42. Hit a major cramp at the end of 4 and called it.
Hi I have a question for B. It is Double Dumbbell or Single Dumbbell?
Normally double, DBs in the description indicate that too.
It’s double! All movements normally use 2 DBs (except goblet squats) unless otherwise indicated with “single-arm” or “left side” or something like that. Enjoy!