workout of the day
12.03.2021
WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs
10.21.2021
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed
03.15.2021
WOD
"Feel So Good"
9:00 AMRAP
9 box jumps 24/20"
8 push press 115/75
7 TTB or hanging knee raises
07.02.2020
WOD
"Red Zone"
6 rounds
8 each side KB swings
12 slam balls
8 box jump overs 24/20"
Rest 90 seconds
06.05.2020
WOD
"10 Below"
10 RFT
20 DUs or 40 singles
8 burpee over the DB
6 DB snatch
4 overhead lunges
2 goblet squats
05.20.2020
WOD
"High Step"
12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55
05.11.2020
WOD
"One DB burner"
Add 20 cals row between each DB movement for a longer workout
*no rower- add 200m run
*shorter wod- take out the cardio piece and just do the DB work for two rounds
2 RFT
20 cals row
60 single DB rows
20 cals row
50 DB bicep curls
20 cal row
40 seated DB press
20 cal row
30 seated tricep extensions
20 cal row
20 DB lat pull overs