Sample DumbbellRx WOD 566 - 5/13/2022
A. Dual DB Rear Foot Elevated Single Leg Straight Leg Deadlift; 10 Reps/Side x 3 Sets; 31X0; RPE 9; Rest 1:00 Minute Between Sides
Recommended Scaling Option:
RX: Heavy Effort - RPE 9 out of 10
B1. 9:00 Minutes; AMRAP; At Sustained Effort
21 Pull Up
15 Dual DB Thruster
200m Run
+
Rest 3:00 Minutes
+
B2. 9:00 Minutes; AMRAP; At Sustained Effort
10 Burpee
15 Dual DB Box Step Over
20 Double Unders
Recommended Scaling Options:
Pull Up;
RX: Kipping or Strict
Scaled: Assisted Pull or Ring Row
Alternative Movement Option: Dual DB Bent Over Row; 50/30 lb per Hand
Dual DB Thruster;
RX: Light Effort - 50/30 lb per hand
Scaled: Light Effort - 35/20 lb per Hand
Run;
RX: Sustained Effort - 200m/1:00 Minute
Dual DB Box Step Over;
RX: Tough Effort - 50/30 lb per Hand
Scaled: Tough Effort - 35/20 lb per Hand
Alternative Movement Option: Dual DB reverse Lunge
Double Unders;
Scaled: Single Unders