SA DB Floor Press x8
4-6 sets building
4 rounds
12 SA DB Cleans (R)
10 SA DB Jerks (R)
30 sec Goblet Squat Hold
12 SA DB Cleans (L)
10 SA DB Jerks (L)
30 sec Goblet Squat Hold
(50/35#)
*15 min cap
Shovels were a ground breaking invention…But dumbbells were an uplifting one
Mobility and Warm up
Strength
Single Arm DB
Floor Press ×8
4-6 sets, building
25# – 30# – 35# – 40#
WOD
4 rounds
12 SA DB Cleans (R)
10 SA DB Jerks (R)
30 sec Goblet Squat Hold
12 SA DB Cleans (L)
10 SA DB Jerks (L)
30 sec Goblet Squat Hold
(35#)
**Completed in 16:20 mins
Thanks Ingrid!!
SA DB Floor Press x8
40-45-50-55-60#
WOD @ 50#
11:38
Kept unbroken. Feet did NOT hurt like everyone else.
SA DB Floor Press x8
30-40-50-60-70#
WOD @ 40#
11:28
SA DB Floor Press x8
4-6 sets building
40-45-50-55-60#
4 rounds
12 SA DB Cleans (R)
10 SA DB Jerks (R)
30 sec Goblet Squat Hold
12 SA DB Cleans (L)
10 SA DB Jerks (L)
30 sec Goblet Squat Hold
(50/35#) – Scaled to 40#
*15 min cap
Time – 13:00
+ 270 push-ups towards the challenge
SA floor press x 8
35-40-50-60
Wod at 50#
14:40
Single arm DB Floor Press x8
10/15/20/25/30#
Wod 4rds
12 SA DB clean- R (20#)
10 SA DB PP-R
30sec Sq hold
12 SA DB clean-L
10 SA DB PP- L
30sec Sq hold
Time- 12.50
Mobility + Warm up
Strength
Single Arm DB
Floor Press ×8
4-6 sets, building
12, 15, 20, 25
WOD
4 rounds
12 SA DB Cleans (R) @ 20
10 SA DB Jerks (R)
30 sec Goblet Squat Hold
12 SA DB Cleans (L) @15
10 SA DB Jerks (L)
30 sec Goblet Squat Hold
13 minutes
Thanks Ingrid! And rolling the feet out afterwards was a must!
SA DB Floor Press x8
25-35-45-55-65
4 rounds
12 SA DB Cleans (R)
10 SA DB Jerks (R)
30 sec Goblet Squat Hold
12 SA DB Cleans (L)
10 SA DB Jerks (L)
30 sec Goblet Squat Hold
(40#)
39 sec squat hold left to do at time cap
SA DB Floor Press x8
15-20-25-30-35
WOD started with 30#, switched to 25# after first set of Cleans
13:37