12 Days of Dumbbells

James was the coach today.

Warm Up:

  • 400 meter run
  • Dynamic stretches
  • 10 squats
  • 10 back extentions
  • lunges
  • 10 push ups
  • 10 pull ups
  • 10 overhead squats

W.O.D.: For Time: Ladder – 1; 1, 2; 1, 2, 3; 1, 2, 3, 4… etc.

  1. Manmaker
  2. Thrusters
  3. High Pulls (SDLHP w Both DB’s)
  4. Goblet squats (one db)
  5. Single arm swings (each arm)
  6. Front squats
  7. Cleans (full squat cleans)
  8. Deadlifts
  9. Power snatches (from the floor)
  10. Low carry lunges
  11. Push presses
  12. Step ups (20″ box)

Resutls: 49:15 with 35lb dumbbell in each hand except goblet squats and single arm swing