WODs

"Dumbbell DT"

Context: Practice – The differences between the clean and the deadlift hip positioning

Mobility: Shoulder

Strength: 6 x 2 power clean (6 sets of 2 reps at 85-95%, same weight with each set)

Super Set: 6 x 4 half kneeing single arm dumbbell press

Metabolic Conditioning: “Dumbbell DT“

For time. 5 rounds

12 dumbbell deadlifts (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

Scaling Guide: 4 – 8 minutes, or about 1:10 per round. Scale Up: 35#/55# DBs

Coaching Tips: Really pay attention to your low back on the dumbbell deadlifts here! Tilt the dumbbells down so that the front ‘head’ touches and you don’t have to bend over as far. The hook grip will really save your grip to keep you moving so use it if you can. Be smart about resting (just like the barbell DT). If/when you need to break this up, always rest with one or two reps left on a movement (when it is deadlifts or cleans). After your rest, finish the last rep and try to get deep into the next set. The goal is to always do the shoulder to overhead unbroken. Using a push jerk for the shoulder to overhead will pay off in the later rounds (versus push pressing).

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30 cal row, 3 rounds OR 3 sets of 12 narrow grip chin ups in a super set with 15 calf raises