Posts tagged DB burpee deadlift

10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box

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02.09.19 Bring A Friend Day

Make up Strength/Skill


15:00 AMRAP
Teams of 2

one partner does a full round of Part One, while the other partner completes Part Two with KBs.   Then partners switch tasks. 

Part One

5 Dumbbell Burpee Deadlifts 50/35 35/20
5 Dumbbell Front Racked Squats

5 Dumbbell Single Arm Shoulder to Overhead/side

Part Two

50-Foot Front Racked Carry with KBs  52/35

50-Foot Farmers Carry with KBs  52/35

*DB burpee DL- do your burpee with hands on the DBs and then instead of jumping out of the burpee, deadlift out of it.

**each person is working at the same time but on different parts.

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