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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

DB Fun

EMOM for 12 min
Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
Min 3 – 45 sec of Flutterkicks
*Using DBs

4 rounds
20 DB Hang Snatch (50/35#)
15 AbMat Situps
10 Jumping Squats Over DB

Marcel

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24 Responses to “DB Fun”

  1. Mobility and Warm-up

    Strength

    EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *DB 12#

    WOD (Orange)

    4 rounds
    16 DB Hang Snatch (20#)
    12 AbMat Situps
    8 Jumping Squats (Step Over) DB
    **10 min Time Cap

    Completed at 8:00min

    Thanks Ingrid!!

  2. Warmup & Mobility

    EMOM – 12 Min @ 20#
    Min 1- 1/4 TGU, 1/2 TGU, Full TGU (L)
    Min 2 – 1/4 TGU, 1/2 TGU, Full TGU (R)
    Min 3 – 45 Sec Flutter Kicks

    WOD 4R
    20 DB Hang Snatch @ 20#
    15 Abmat Sit-ups
    10 Squat Jump Over DB

    8:51

    Fun one! Thanks Ingrid.

  3. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    40#

    4 rounds
    20 DB Hang Snatch (40#)
    15 AbMat Situps
    10 Jumping Squats Over DB
    8:14

  4. EMOM 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    DB @ 30#

    WOD (Purple)
    4 rounds
    20 DB Hang Snatch (30#)
    15 AbMat Situps
    10 Jumping Squats Over DB
    Total: 8:06 🙂

  5. EMOM for 12 min
    Min 1 – 1/4 TGU + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 TGU + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    >> 20# DB

    4 rounds (Orange)
    16 DB Hang Snatch (20#)
    12 AbMat Situps (butterfly)
    8 Jumping Squats Over DB
    >> 7:44

    Good ones! Thanks Ingrid.

  6. Warmup & Mobility

    EMOM – 12 Min @ 30#
    Min 1- 1/4 TGU, 1/2 TGU, Full TGU (L)
    Min 2 – 1/4 TGU, 1/2 TGU, Full TGU (R)
    Min 3 – 45 Sec Flutter Kicks

    WOD 4R
    20 DB Hang Snatch @ 35#
    15 Abmat Sit-ups
    10 Squat Jump Over DB

    9.24

    Body still doesn’t know what happened. Thanks Ingrid.

  7. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    40#

    4 rounds
    20 DB Hang Snatch (40#)
    15 AbMat Situps
    10 Jumping Squats Over DB
    Time–>7:10

    Merci Ingrid!

  8. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU (R)
    Min 3 – 45 sec of Leg Levers
    *Using 12lb DB

    4 rounds
    16 DB Hang Snatch 15lb
    12 Abmat Situps
    8 Air Squats

    8:28
    It was a nice even paced workout, but holy was it a sweaty one!

    Thanks Ingrid.

  9. EMOM for 12 min w 20#
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *Using DBs

    4 rounds (Orange)
    20 DB Hang Snatch (20#)
    12 AbMat Situps
    8 Squats

    WOD w 20# (should have been 30#) … 5:25.
    Thanks Julia,

  10. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *Using DBs
    Used 40#… abs still recovering from previous workout

    4 rounds
    20 DB Hang Snatch (50/35#) – Used 40#, all set 5/5/5/5 switching @ the hang
    15 AbMat Situps
    10 Jumping Squats Over DB
    Time: 5:53
    Good workout and good pace!

  11. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    Used 35#

    4 rounds – Brown – 35#
    20 DB Hang Snatch (50/35#)
    15 AbMat Situps
    10 Jumping Squats Over DB

    Time 6:00

  12. Emom 12min
    1- 1/4 TGU & 1/2 TGU & full TGU (L)
    2- same (R)
    3- 45sec flutterkicks

    Wod 10min
    4rds
    16 DB Hang Snatch (20#)
    12 abmat butterfly Situps
    8 jumping Sq over DB
    Time- 7.11

  13. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *Using DBs 20#)

    4 rounds
    16 DB Hang Snatch (20#)
    12 abmat sit-ups (butterfly)
    8 Jumping Squats Over DB

    7:20

    Thanks Kevin

  14. EMOM for 12 min with 35#
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks

    4 rounds
    20 DB Hang Snatch 40#
    15 AbMat Situps
    10 Jumping Squats Over DB

    Time 6:38

    Thanks Kevin!

  15. Strength

    EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *DB 15#

    WOD (Orange/Blue)

    4 rounds
    16 DB Hang Snatch (20#)
    12 AbMat Situps (Butterfly)
    10 Jumping Squats Over DB (Blue)

    Completed at 7:07 min

  16. Wod with 50#

    7:00

  17. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    35#

    4 rounds
    20 DB Hang Snatch (35#)
    15 AbMat Situps
    10 Jumping Squats Over DB
    8:07

  18. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks 75/80/85/85
    40#

    4 rounds
    20 DB Hang Snatch (40#) 10 and 10 unbroken
    15 AbMat Situps
    10 Jumping Squats Over DB
    6:06

  19. EMOM 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    DB @ 30#

    WOD (Purple)
    4 rounds
    20 DB Hang Snatch (30#)
    15 AbMat Situps
    10 Jumping Squats Over DB
    7:14

    Was supposed to use 35#, but I was a mental disaster so ended up with 30# 🤣 it was plenty spicy anyway. Thanks Kevin!

  20. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *Using DBs 12#

    WOD (orange)
    4 rounds
    16 DB Hang Snatch (20#)
    12 AbMat Situps
    8 Jumping Squats Over DB
    7:forty something

  21. WOD with 30#, 9:01

  22. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    Used 20#DB

    4 rounds @ 25# DB
    20 DB Hang Snatch
    15 AbMat Situps
    10 Jumping Squats Over DB

    Time: 8:49 (need to work on my technique for the DB Hang Snatch)

  23. EMOM for 12 min
    Min 1 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (L)
    Min 2 – 1/4 Turkish Getup + 1/2 TGU + Full TGU (R)
    Min 3 – 45 sec of Flutterkicks
    *Used 25# DB and really had to focus on bracing properly.

    4 rounds
    20 DB Hang Snatch (25#)
    15 AbMat Situps
    10 Jumping Squats Over DB

    Time: 8:48

    Thanks Amanda for asking the class to hold off on cleaning until I was done 🙂

  24. 4 Rounds
    20 DB Hang Snatch @ 25#
    15 Ab mat butterfly sit ups
    10 jumping squats over DB
    8:40

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