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200907 Dumbbell "DT"

Warmup

3 Rounds Not For Time

50 Jumping Jacks

10 Air Squats

10 PVC Deadlifts

10 PVC Passovers

:30 Sec Plank Hold


Garage(RX)

DB DT

5 Rounds For Time

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks


Minimal

Sandbag/Backpack "DT"

5 Rounds For Time

12 Sandbag Deadlifts

9 Sandbag Hang Power Cleans

6 Sandbag Push Jerks


Description

At 3…2…1…Go! You will pick up your two Dumbbells and Deadlift them 12 times. Next, you will perform 9 Hang Power Cleans and then 6 Push Jerks. That's one round. Your score is the time it takes to complete all 5 rounds.


Weight

The weight for this workout should be moderate to heavy. If we prescribed weights here we would say 50 0r 55lbs would be RX. You have to move this weight around as fast as you can until you're through. And if you don’t go heavy enough it’ll be over too fast. Let's put on our grown up undies and get heavy (as we safely can) on this baby.

Stimulus

The intended stimulus for this workout is a sprint. It's not a long workout if you scale it correctly. If the pace gets a bit much just slow to down and keep it smooth. Plan your breaks and stick to it.

Scales and Mods

The movements aren’t the killer here, its the pace. All these movements flow together really well. That's why I love this workout. It's tempting to try and hit every round unbroken. And if you can then go for it. But if you’re not sure make sure you plan some breaks and stick to it.

Also, note how one movement flows into the next. You can use this to your advantage when breaking. For example, if I want to break after the deadlifts I would stop on rep 11. That way when I pick up the DBs to get into position to start my cleans I performed that 12th deadlift without any extra work being done. The same goes after the cleans and into the Jerks.


DT is a hero WOD and has a lot of sentimental meaning. Here's a link about him.

Amen. Hallelujah. RoadieFit Forever.

Let's Get It!!!




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