Workout of the Day

WOD

7 rounds for time of:

-14 dumbbell deadlifts

-14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Scaling

This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells

Women: 20-lb. dumbbells

Beginner Option

5 rounds for time of:

10 dumbbell deadlifts

10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells

Women: 10-lb. dumbbells”

WOD
8:00 EMOM
A. 10 – 50 FT HS WALK
B. 1:00 row

2:00 Rest

8:00 EMOM
A. 5-10 strict pull-ups
B. :30 DB lunge

2:00 Rest

8:00 EMOM
A. 10 – 15 GHD sit-ups
B. 1:00 hand over hand sled pull (use the highest weight you can move consistently)

WOD

-Overhead squat 5-5-5 reps

-Snatch balance 3-3-3 reps

-Hang squat snatch 1-1-1 reps

Gymnastics Bodies front split series

WOD = 4 ROUNDS ON A 4:00 TIMER

-10 pull-ups

-20 push-ups or 10 dips

-30 hollow rocks

-40 double-unders

*Cap each round at 3:30 so that you have at least :30 rest before beginning your next round