Dumbbell work

14
Sep

Dumbbell work

DB Squat Clean + Jerk

AMRAP in 6 min
2 x 50’ DB Lunge (single bell, front rack)
20 DB Jerks (single bell)
Rest 2 min
Repeat

Rise and Grind class still available

New T-shirt/tanks – order form is in the warm-up room

11 Responses

  1. Remi B

    DB Squat Clean + Jerk
    Sets of 5
    30, 40, 50#

    AMRAP in 6 min
    2 x 50’ DB Lunge (single bell, front rack) – first round fast, second round slower, third round sets of 4~6 lunges
    20 DB Jerks (single bell) 10 and 10 unbroken
    Rest 2 min
    Repeat – lunges in sets of 4~6 – dropping the DB at the end, last round felt terrible; DB Jerks in sets of 10 dropping the DB between sets.
    *Dropping the DB is a huge waste of time, not to mention energy – hang on its just 6min ; )

    Total reps – 113 with 50#

    Thanks Shane! Good job 6AM, small but mighty!

  2. Heather s

    DB Squat clean and jerk
    Did sets of 3
    8-15-20-20-25#

    AMRAP score with 15# dumbbell:
    2 rounds + 18 jerks
    2 rounds + 6 jerks

    Total = 116

  3. Del

    DB Squat Clean + Jerk
    30-40-50-50
    AMRAP in 6 min
    2 x 50’ DB Lunge (single bell, front rack) 40#
    20 DB Jerks (single bell) – 10s
    Rest 2 min
    Repeat
    132 reps

    Solid unbroken and no dropping DB – will try 50# next time

    Thanks Shane!

  4. WUx1 + CS

    DB Squat Clean + Jerk
    20-25-30-35*3

    AMRAP in 6 min
    2 x 50’ DB Lunge (single bell, front rack) 30#
    20 DB Jerks (single bell) – 10s
    Rest 2 min
    Repeat
    1st rnd –>51
    2nd rnd–>66

    Total–>117

    Great work am peeps!

    Thanks Shane!

  5. Vanessa MacDonald

    Open gym
    Crossover symmetry
    3 negative pull ups then 40 flutter kicks with arms over head. 3 rounds

    3 rounds 15 2 count mountain climbers and 15 good mornings with 35# bar.

    DM squat clean and jerk
    10#x3-15-20-25

    Today’s Wod with 15# DB
    3 rounds in first 6 min
    2 rounds +12 jerks in last 6mins
    Kevin tells me that’s 124 reps, cause I can’t count today 🙂
    Gross but good wod. Stairs are gonna suck

  6. DB squat clean and jerk

    30 X 8
    35 X 5
    40 X 3
    50 X 1

    Wod with 35#

    67 reps total – 2 rds and then 1 Rd plus 50 feet

    Picked too heavy of a weight. Lunges were difficult once lower back for tight.

    OG

    Farmers carry 2 X 50 feet each weight

    90# each side
    140# each side
    180# each side

    Thanks for the class Matt!

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