Dumbbell Complex

  • December 28, 2012
  • By :
TombRaider

Warm up
2000m row @ 80%
10 minutes of rolling – focus on hips, quads, hams and calves

Strength Complex- 20 mins to establish a max weight with dumbbells without letting go of the dumbbells
5 Deadlifts
5 Hang Cleans
5 Jerks
5 Front Squats

WOD – start with the class
5 rounds
Rest 1 minute after each 3 minute cycle
3 Minute AMRAP
3 hang squat cleans (115,80)
20 double unders

Games (155,110)
Regional (135, 95)
Open(115,80)

8 Comments

  • Andrea

    12/29/2012 @ 12:48 am

    Complex: 50
    Wod: 6 @ games weight, then bumped up to 130 and got 5,5,4,4

  • Rhino

    12/28/2012 @ 10:12 pm

    30 MUs: 7:50
    Complex: 85
    WOD: 13 @ 155

  • Julie Arthur

    12/28/2012 @ 7:29 pm

    Warmed up with 4rds of
    7 bench press @75+chains ,rest 1 min
    3 MU

    Row: took me a million years

    WOD 19 @games

  • Kenny "F'n" Powers

    12/28/2012 @ 2:44 pm

    warm up: didn’t look at time but was pretty close to Jim-bo,
    complex: got up to 60, tried 70’s but ran out of time (was definitely going to drop them at some point)
    WOD: 4, 5, 4, 5, 5 @ 135

    Jim, you should try this power cologne
    http://www.youtube.com/watch?feature=endscreen&v=wMm9ppmSmEQ&NR=1

  • JWhite

    12/28/2012 @ 2:31 pm

    30 M-Ups: 18:31
    Warm-Up: 2k @ 7:48
    Dumbell Complex: Worked up to 65’s, sad attempt with the 75’s
    WOD: 4, 3, 4, 4, 4 @135, good WOD, couldn’t keep up with Kenny F’n Powers (all those professional athletes are on something)

  • Goose

    12/28/2012 @ 1:12 pm

    warm up – 2k @ 7:29
    Worked up to 85’s on the dumbbells
    4,3,3,3,3= 16 at 185. thought that was the games weight. little foggy this am

    • Harri$

      12/28/2012 @ 2:50 pm

      If you were a little foggy then i was blind this AM.

      • Bish

        12/28/2012 @ 3:47 pm

        Haha nice Harri$

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