workout of the day
08.26.2022
Singled Out
For Time
50 Alternating Single Arm DB Snatch
50 AbMat Sit Ups
50 DB Box Step Ups 24/20"
50 Single Arm DB Thruster
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
Scaled 20/10
06.18.2021
WOD
"Singled Out"
50 single arm alternating DB snatch 50/35 35/20
50 abmat sit ups
50 single DB box step ups
50 single arm DB thrusters
11.02.2020
WOD
"Smooth"
8:00 AMRAP
4 single arm DB thrusters 50/35 35/20
6 single arm DB deadlifts 50/35 35/20
10 box jumps 24/20"
06.16.2020
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUsinto max rounds :6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters
03.03.2020
WOD
3 Rounds
50 DUs or 150 singles
20 single arm DB thrusters 50/35 35/20 *alternate 5 reps at a time
200m row
13:00 time cap
then
complete
6 reps clean 155/105 115/85 75/55
4 reps clean 185/115 135/95 95/65
2 reps clean 225/135 155/105 115/85
1 rep clean 245/145 185/115 135/95
