Sunday, May 14th: “The Year of the Dumbbell”

May 29th! On Memorial Day we shall be participating in the Hero WOD, “Murph”

Please join us in Hadley, and mark your calendars!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 
1. Warm-up A: 100 double-unders. Try Triple under practice if you can do 100 doubles Unbroken (5 min)
 
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Kettlebell swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
 
3. Technique Review:
Renegade Manbreaker, Russian Twist, OH or 1-arm Suitcase Walking Lunge, DB Snatch, 1 Arm Farmers Carry (10 min)
 
4. “The Year of the Dumbbell”
In teams of 5:
 
AMRAP 3
Dumbbell Renegade
Manbreakers
35/20
 
Rest 1 min
 
AMRAP 3
Dumbbell Russian Twist 50/35 (1 DB)
 
Rest 1 min
 
AMRAP 3
Dumbbell Overhead Walking Lunges 50/35 (1 DB)
 
Rest 1 min
 
AMRAP 3
Dumbbell Snatch (alternating) 70/50
Rest 1 minute
 
AMRAP 3
10m 1 Arm DB Farmers Carry 70/50
 
*Athletes start at different stations and rotate after each rest period. Score is total reps per amrap. https://www.youtube.com/watch?v=DiwAW3g_750, https://www.youtube.com/watch?v=z_E0ghbrx3A
 
 
LIII: as Rx’d
LII: 1-arm Suitcase Walking Lunges if you lack overhead stability or mobility. If you do not have unassisted push-ups then push up from your knees for man breakers.Scale DB weight as appropriate for each exercise.
LI: AMRAP 2:
Burpees
Rest 2 min
AMRAP 2
Russian Twist, unweighted if necessary
Rest 2 min
AMRAP 2
Walking Lunges
Rest 2 min
AMRAP 2
Dumbbell Snatch
Rest 2 min
AMRAP 2
10m 1 arm Farmers Carry
 
 
 
Have fun!

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