Doubles & Dumbbells

Oct 1st, 2021

Category: Uncategorized

Doubles & Dumbbells

Joe

Outdoors Primarily
Please do not park in the lot

Warm Up
50s Work|10s Rest
-Single Unders
-DB Suitcase Deadlift*
-Jump Rope Alt. Feet
-DB Single Leg Deadlift*
-Double Unders or Attempts
-DB Muscle Clean & Strict Press*

*Switch Sides Halfway

Mobility
Calf Rolling
Hamstring Rolling

Strength
E3MOM15
Deadlift
5 Reps
Straight Sets @70-75%

*share bars or deadlift inside to minimize plates in and out

WOD
10 Minute Ascending AMRAP
2 SA DB Clean and Jerk 50|35
20 Double Unders
4 SA DB Clean and Jerk
20 Double Unders
6 SA DB Clean and Jerk
20 Double Unders

Level 2- 40|25, 10 Double Unders
Level 1- 30|15, 40 singles

Extra Work
6|5 Rounds for Time*
21 Cal Row
15 Cal Ski
9 Cal Bike

*6 Rounds Guys | 5 Round Ladies