Sample DumbbellRx WOD 531 - 3/25/2022
A1. Dual DB Front Rack Rear Foot Elevated Split Squat; 6-8 Reps/Side x 4 Sets; 30X1; Rest 1:00 Minute
A2. Dual DB Biceps Curl; 10-12 Reps x 4 Sets; 11X1; Rest 1:00 Minute Between Supersets
Recommended Scaling Options:
Dual DB Front Rack Rear Foot Elevated Split Squat;
RX: Heavy Effort
Dual DB Biceps Curl;
RX: Light Effort - Challenging Sets
B. Half Kneeling Single Arm DB Overhead Press; 6 Reps/Side x 4 Sets; 30X1; Rest 1:00 Minute Between Sides
Recommended Scaling Option:
RX: Heavy Effort
C. For Time; At Sustained Effort
20 Single Arm DB Power Snatch/Side
200m Sandbag Carry/DB Goblet Carry
15 Single Arm DB Power Snatch/Side
150m Sandbag Carry/DB Goblet Carry
10 Single Arm DB Power Snatch/Side
100m Sandbag Carry/DB Goblet Carry
Recommended Scaling Options:
Single Arm DB Power Snatch;
RX: Tough Effort - 50/30 lb
Sandbag Carry;
RX: As Heavy As Possible
Alternative Movement Option: DB Goblet Carry; As Heavy As Possible