Dumbell WOD 1
21-18-15-12-9-6-3 reps
DB GTOH
Run 200 between efforts / 1 min cardio / 50 Double Unders
Dumbell WOD 2
Amrap in 15 mins
10 DB Step Ups e/l – hold Dumbell on same shoulder
10 Single Arm Push Press e/a
10 Renegade Rows (Push Up optional)
Dumbell WOD 3
A. 3 sets for quality ;
10 Single Arm Hang Cleans e/a
10-15 DB Push Ups change hand on Dumbell every 5 reps
Rest 3-5 mins
B. 3 sets for quality
20 Single Arm OH DB Lunges – change arms at halfway
30 DB Bent Over Rows (hold ends with both hands)
Rest 3-5 mins
C. For time
50 Manmakers (single or double arm)