“MY DB BUDDY” WOD 5/24/23

“MY DB BUDDY” WOD 5/24/23

WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

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WIN
SKILL:
EMOM 6
ODD: 2 Unbroken Rope Climbs
EVEN: 100 FT DB O.H. Walk
*Switch arms at 50 Ft.
LIFT:
3 Sets
8 Landmine Row w/ Rope
8 Landmine Presses
8 DB Reverse Fly’s
WOD:
“MY DB BUDDY”
For Time:
200 M. Run w/ DB (50/35) (45/30)
20 DB Hang Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
20 DB Hang Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB

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FIT
SKILL:
EMOM 6
ODD: 10 Banded Lat Pull Down
EVEN: 100 FT DB O.H. Walk
*Switch arms at 50 Ft.
LIFT:
3 Sets
8 Landmine Row w/ Rope
8 Landmine Presses
8 DB Reverse Fly’s
WOD:
“MY DB BUDDY”
For Time:
200 M. Run w/ DB (50/35) (45/30)
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB
20 DB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB Across Chest
200 M. Run w/ DB

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AT HOME
SKILL:
3 Sets
100 FT DB/KB O.H. Walk
*Switch arms at 50 Ft.
LIFT:
3 Sets
8e DB/KB Bent Row
8 DB Reverse Fly’s w/ Water Bottles
WOD:
“MY DB BUDDY”
For Time:
200 M. Run w/ DB or KB
20 DB/KB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB or KB Across Chest
200 M. Run w/ DB or KB
20 DB/KB Clean & Jerk 10R / 10L
30 Weighted Sit Ups w/ DB or KB Across Chest
200 M. Run w/ DB or KB