6 rounds 16/12 cal Row 16 SA DB HPC+Jerk (50/35#) 8 Burpees Over DB *20 min cap
Inversion practice
16 thoughts on “Dumbbell Day”
Amanda Hunt
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
15# – 25# – 30# – 35# x 2
WOD
6 rounds
12 cal Row
16 SA DB HPC+Jerk (30#)
8 Burpees Over DB
(20 min Cap)
**Completed in 19:32 mins
Thanks Ingrid!!
Janet Sommerville
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
20# – 25# – 30# – 35# x 2
WOD [Purple]
6 rounds
12 cal Row
16 SA DB HPC+Jerk (30#)
8 Burpees Over DB
(20 min Cap)
Had 5 burpees left at cap so I finished them
Kelly B
SA DB HPC+Jerk x 3 reps per side
15-25-30-35#
6 rounds (Purple)
16/12 cal Row
16 SA DB HPC+Jerk (@30#)
8 Burpees Over DB
*20 min cap
Time: 18:39. I was so happy for the burpees every round.
Thanks Ingrid!
John Hunt
SA DB HPC+Jerk, 3 reps per side
35-40-45-50-60
6 rounds
16 cal Row
16 SA DB HPC+Jerk 50# (8L/8R)
8 Burpees Over DB
Finished somewhere around 22:00
Thanks Blake
Fred
SA DB HPC+Jerk
4-5 sets, 3 reps per side
35-45-50-60-65#… the 65# were getting sloppy on the weak side
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (50/35#) – Scaled to between Purple and Brown @ 45#
8 Burpees Over DB
*20 min cap
Score – 5 rounds + 11 HPC/Jerk
Tight time cap and gasser of workout.
Kevin
SA DB HPC+Jerk x3
25-35-50-60-70-75
Wod at 50#
18:13
Wow!
Kristen
This was hard!
HPC + Jerk x3
15-25-30-35
WOD with 25#, 12 cals & burpee over DB
5 rounds + 10 cals
Stephdh120
SA DB HPC & Jerk
(3reps/side)
15/20/25/25#
Blue Wod 20mins
6 Rds
12 Cal Row
16 SA DB HPC & Jerk (25#)
6 Burpees over DB
Time- 19.37
Jordan Sanipass
SA DB HPC+Jerk
4-5 sets, 3 reps per side
30#,40#,50#,60#
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (40#)
8 Burpees Over DB
*20 min cap
16:12
Frank
SA DB HPC+Jerk, 3 reps per side
35-45-50-60-70
6 rounds
16 cal Row
16 SA DB HPC+Jerk 40#
8 Burpees Over DB
Completed 5 rounds at time cap
Joe
Strength
30#/35#/40#
WOD purple
16 cal row
16 SA dhpc jerk
8 burpees over db
40#
17:46
Could have gone heavier but it’s been a tough week physically and knew things would get sloppy
Amber G
SA DB HPC+Jerk
4-5 sets, 3 reps per side
12-15-20-25
6 rounds
12 cal Row
12 SA DB HPC+ push press (20#)
8 down ups Over DB
*20 min cap
5 rounds + 1 SA DB HPC + PP
Laura
HPC + Jerk x3
25-30-35-40-45#
Should have planned better to give time for an attempt at 50#. 45# was fine
WOD as posted:19:20
Thanks Kristen
Catherine Wilson
Mobility & Warm-Up
SA DB HPC+Jerk
4-5 sets, 3 reps per side
10,15, 20, 25
6 rounds
9 cal Row
16 SA DB HPC+Jerk (20lb)
8 Down Ups Over DB
*20 min cap
Done before cap, but not sure when.
Jordan Sanipass
SA DB HPC+Jerk
4-5 sets, 3 reps per side
30#,40#,50#,70#
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (40#)
8 Burpees Over DB
*20 min cap
Time: 16:12
Shawn Johnson
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
25-30-40-50-60
WOD
6 rounds
12 cal Row
16 SA DB HPC+Jerk (35#)
6 Burpees Over DB
18:23
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
15# – 25# – 30# – 35# x 2
WOD
6 rounds
12 cal Row
16 SA DB HPC+Jerk (30#)
8 Burpees Over DB
(20 min Cap)
**Completed in 19:32 mins
Thanks Ingrid!!
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
20# – 25# – 30# – 35# x 2
WOD [Purple]
6 rounds
12 cal Row
16 SA DB HPC+Jerk (30#)
8 Burpees Over DB
(20 min Cap)
Had 5 burpees left at cap so I finished them
SA DB HPC+Jerk x 3 reps per side
15-25-30-35#
6 rounds (Purple)
16/12 cal Row
16 SA DB HPC+Jerk (@30#)
8 Burpees Over DB
*20 min cap
Time: 18:39. I was so happy for the burpees every round.
Thanks Ingrid!
SA DB HPC+Jerk, 3 reps per side
35-40-45-50-60
6 rounds
16 cal Row
16 SA DB HPC+Jerk 50# (8L/8R)
8 Burpees Over DB
Finished somewhere around 22:00
Thanks Blake
SA DB HPC+Jerk
4-5 sets, 3 reps per side
35-45-50-60-65#… the 65# were getting sloppy on the weak side
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (50/35#) – Scaled to between Purple and Brown @ 45#
8 Burpees Over DB
*20 min cap
Score – 5 rounds + 11 HPC/Jerk
Tight time cap and gasser of workout.
SA DB HPC+Jerk x3
25-35-50-60-70-75
Wod at 50#
18:13
Wow!
This was hard!
HPC + Jerk x3
15-25-30-35
WOD with 25#, 12 cals & burpee over DB
5 rounds + 10 cals
SA DB HPC & Jerk
(3reps/side)
15/20/25/25#
Blue Wod 20mins
6 Rds
12 Cal Row
16 SA DB HPC & Jerk (25#)
6 Burpees over DB
Time- 19.37
SA DB HPC+Jerk
4-5 sets, 3 reps per side
30#,40#,50#,60#
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (40#)
8 Burpees Over DB
*20 min cap
16:12
SA DB HPC+Jerk, 3 reps per side
35-45-50-60-70
6 rounds
16 cal Row
16 SA DB HPC+Jerk 40#
8 Burpees Over DB
Completed 5 rounds at time cap
Strength
30#/35#/40#
WOD purple
16 cal row
16 SA dhpc jerk
8 burpees over db
40#
17:46
Could have gone heavier but it’s been a tough week physically and knew things would get sloppy
SA DB HPC+Jerk
4-5 sets, 3 reps per side
12-15-20-25
6 rounds
12 cal Row
12 SA DB HPC+ push press (20#)
8 down ups Over DB
*20 min cap
5 rounds + 1 SA DB HPC + PP
HPC + Jerk x3
25-30-35-40-45#
Should have planned better to give time for an attempt at 50#. 45# was fine
WOD as posted:19:20
Thanks Kristen
Mobility & Warm-Up
SA DB HPC+Jerk
4-5 sets, 3 reps per side
10,15, 20, 25
6 rounds
9 cal Row
16 SA DB HPC+Jerk (20lb)
8 Down Ups Over DB
*20 min cap
Done before cap, but not sure when.
SA DB HPC+Jerk
4-5 sets, 3 reps per side
30#,40#,50#,70#
6 rounds
16/12 cal Row
16 SA DB HPC+Jerk (40#)
8 Burpees Over DB
*20 min cap
Time: 16:12
Mobility and Warm up
Strength
SA DB HPC+Jerk
4-5 sets, 3 reps per side
25-30-40-50-60
WOD
6 rounds
12 cal Row
16 SA DB HPC+Jerk (35#)
6 Burpees Over DB
18:23