DB Day

3
Nov

DB Day

Here are your options if you haven’t completed the following tests:
Front Squat
Deadlift
Upper/Lower Endurance
Lactic Tolerance

Daily Workout

DB Hang Power Clean and Jerk x5
15 min to build up

AMRAP in 10 min
10 Renegade Rows
10 Push Press (NOT jerks)
10 Burpee Over DB
(50/35#)

Leondra

24 Responses

  1. Gabriel

    DB Hang Power Clean and Jerk x5
    25-35-40-50

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (35#)

    5 rounds + 5PP

    Merci Ingrid!

  2. Ryanne

    DB Hang Power Clean and Jerk x5
    20-25-30-35-40

    AMRAP in 10 min

    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (30#)
    5 Rounds + 10 Rows +1 Push Press

    Push presses slowed me down

  3. Kevin

    DB Hang Power Clean and Jerk x5
    30-40-50-60-65#

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (40#)

    Did Purple, as my UB push is still in purple.

    5 rounds + 5 burpees

    Great wod!

  4. John Gunn

    Testing!

    Front Squats x3
    115 – 155 – 175 – 185 – 190 (PR to Blue II)

    Lactic Tolerance test @ Orange I
    21 – 15 – 9
    Burpees
    Jumping pull-ups

    *6 min cap

    Completed the 15’s, my burpees were SUPER slow today, my arms felt like lead.

  5. Cheryl

    DB HC + J: 15-20-25-25-25#

    AMRAP in 10 min (Orange): 15# DBs
    10 Renegade Rows
    10 Push Press
    10 Down ups over bar
    = 5 rounds + 9 RRs

    Thanks Kevin!

  6. Elba

    DB Hang Power Clean and Jerk x5
    20-25-30-35-40-45

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (25lbs)

    5 rounds

  7. Laura

    Re-tested front squat and lactic tolerance: no change

    Thanks for the tips on the front squats Kevin! And putting up with my lack of plans… Testing is stressful 🤣

  8. Fred

    Here are your options if you haven’t completed the following tests:

    Deadlift
    145-195-225-245-275-325-345# (matched PR and maintained level @ Purple III)

    Upper / Lower Endurance:
    21-15-9
    DL @ 185#
    DB Press @ 35# (.4xBW)
    Time: 5:44 within seconds of previous test results and maintained level @ Purple III

    Notes: No time to ponder life in this one… with 16 secs to spare to time cap
    DL sets (8-7-6) (6-5-4) (5-4) very short rest
    DB Press sets (3-hang-3-down shake out… repeat)… went to 2s during the 15 segment… then single for the last 5 reps on the 9s)

  9. Kristen

    Warmed up with some deadlifts, up to 105×5

    Upper/lower endurance
    21-15-9
    Deadlifts 95#
    24” box push-ups

    5:47

    Went from yellow III to orange I!

  10. John

    Deadlift retest
    135×5, 225×5, 245×3, 275×3, 295×1, 300×1
    Blue III to Purple (PR of 5#)

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    7 Burpee Over DB
    35#

    5 Rounds + 10 reps

    Thanks Kevin!

  11. Ang

    HPC & JERK x5
    15 min building
    *done at home so did it with bar instead of DB

    65-70-75 (found these very hard tonight)

    AMRAP IN 10 mins (Purple wod with yellow weight 15# … all I have at home 😂… should have been orange weight but I’m glad it was yellow lmao)
    10 Renegade Rows
    10 Push Press
    8 Burpee over DB

    5 rounds + 5 push press
    Total reps 155

  12. Marcel

    DB Hang Power Clean and Jerk x5

    25-35-40-50

    AMRAP in 10 min
    10 Renegade Rows
    10 Push Press
    10 Burpee Over DB
    (35#)

    3 rounds + 12 reps

  13. Kelly B

    DB Hang Power Clean and Jerk x5
    20-25-30-30#

    AMRAP in 10 min
    10 Renegade Rows @25#
    10 Push Press
    8 Burpee Over DB

    Total: 6 + 10 rows

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