3x max DB strict press . 100 bicep curls with 1 DB . 50 tricep extensions w/ 1 DB . 50 skull crushers with 1 DB . all movements done with both hands on 1 DB. METCON . 15 MIN AMRAP . 5 DB power clean and push jerk. 10 box jumps or step ups . 15 sit-ups
The one we all love to hate The Dumbbell Lungester. Here are a couple keys to make sure you're moving
100 bicep curls with 1 DB . 50 tricep extensions w/ 1 DB . 50 skull crushers with 1 DB . all movements done with both hands on 1 DB. METCON .
During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. 2021-01-18 · 1 Min Max Lungesters (95/65) 1 Min Rest . Score = Total Reps. Lungester = Rev lunge + Rev lunge + thruster.
2019-10-11 · Max DB “Lungesters” (40/30)|(30/20)** **1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster *Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner.
DB lungesters* Box jumps **200m run after each round *Lungester = front rack reverse lunge right + reverse lunge left + thruster. Rest 3 minutes. 21-15-9 reps of Calorie row DB deadlifts Push ups. Rest 3 minutes. 21-15-9 reps of Devil presses KBS **10/8 calorie bike or ski after each round
1 Min Sec Max Lungesters . 1 Min Rest .
6 DB Push Press . 9 DB Lunges . Rest 2 mins between AMRAP’s . Pick up where you left off. Score = rounds and reps . CrossFit KGB March 26, 2021. 3/25/2021. 3/25/21
Goal: 6 or More Rounds. COACHES NOTES You're aiming for each round to take about 2:40 or less in order to hit the goal. Choose a variation or customization for the sit ups that will allow you to get those reps done in under 40 seconds. 2021 VAULT: DUMBBELL PROMETHEUS 15 DB Lungesters 15 DB Facing Burpees 12 DB Lungesters 12. For Time 10 Dumbbell Snatches (50/35 lb) 15 10 DB Power Clean + Jerk 2 x 22.5/15kg Single arm DB overhead lunges (per arm) Single leg *1 Lungester is 2 Alternating Reverse Lunges and 1 Thruster. Street Parking Dumbbell WOD #7.
WARM-UP EMOM x 2 MINUTES:30 High Knees:30 Butt Kickers Into, EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps
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For the push press hold a dumbbell in each hand at the shoulders.
Kristina gottberg
feeling beat up after doing 21.2 on saturday.
2 mins of v-ups. Metcon.
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customized this to a single 25lb DB for the lungesters. feeling beat up after doing 21.2 on saturday. 2. Reply. Share. Report Save. level 1. 2 days ago. Male 75 lb
During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. 2020-02-24 · Finisher double AMRAP lungesters for Part B (yay again!). WOD FOR 02-24-20: BACK SQUAT - 18:00. 5-5-5-5-5. Work up to a top set for today-then-3:00 AMRAP. 125 Double Unders.