Tag Archives: Curls

Deadlifts, T2B and Thrusters plus an Upper Body Complex

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time

  • 20-16-12-8-4 x Double Dumbbell Deadlifts @ 16kg
  • 15-12-9-6-3 x Toes to Bar
  • 10-8-6-4-2 x Double Dumbbell Thrusters @ 16kg

Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)

  • 15 x Seated Dumbbell Upright Rows/High Pulls
  • 15 x Seated Dumbbell Hammer Curls
  • 12 x Seated Dumbbell Strict Press

Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.

Row plus Core and Arm Work

By | | , , ,
1 Comment

Cash in

  • Row 2k

Then 4 sets of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat for a total of 3 rounds

Then a repeat of a workout from January 21, 2021… 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Cash out

  • Row 2k

Results: Same as last time, used an 8 kg Dumbbells for the arm work. Row 8:40 and 8:57.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

By | | , , , ,
1 Comment

2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

By | | , , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.