All the Dumbbells!
Today we’re going to get the work done with dumbbells in both the strength and WOD parts of class, so strap in and let’s go!
First, we will be working on Double DB Strict Press, looking for a challenging weight you can press two DBs over head with no assistance from the hip drive. This will give you an idea of your current level of strength as well as really identify any differences in your shoulder strength left from right.
Once you get this dialed in, we’re going to keep one DB at a challenging weight, RX (50/35), and use it for all movements in the WOD! SUCH FUN!
The workout will consist of five (5) rounds for time of these movements: 10 Single Arm DB Shoulder to Overhead (S2OH) (5 each arm), 25 foot DB Drag, 10 DB Goblet Squats, 25 foot DB Drag.
The movements are very straight forward but this workout is a bit of a burner because it’s going to tax your shoulders with a fairly constant load, so choose your DB weight wisely, but do not choose ‘light’. The DB Drag is a controlled movement and if the DB rolls into another lane, it is a 5 burpee penalty on the spot. Move as fast as you can safely. The goblet squats with a DB are… interesting. It’s good to move different objects because, quite frankly, life doesn’t always come with handles.
STR: Double DB Strict Press
– Work up to the heaviest set of DB you can press over head
WOD: 5 RFT (RX DB 50/35)
10 SA DB S20h (5 per arm)
25′ DB Drag
10 Goblet Squats
25′ DB Drag