Tag Archives: Dumbbel Row

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

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3 rounds of

  • 10 x Bench Press (increase weight per round)
  • Rest 20 seconds
  • 10 x Kickstand Deadlift per Side @ 32kg
  • Rest 2 mintues

Then EMOM for 10 minutes

  • 1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
  • Rest 2 minutes
  • 30 x Weighted Situps @ 10kg plate
  • Rest 2 minutes
  • 30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
  • Rest 2 minutes
  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
  • Ret 2 minutes
  • 50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

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3 rounds of

  • 6 x Strict Press @ same weight as last time
  • 5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

  • 21 x Abmat Situps
  • 18 x Dumbbell Deadlift @ 18kg per Hand
  • 15 x Dumbbell Bent Rows
  • 12 x Dumbbell Cleans
  • 9 x Dumbbell Push Press
  • 6 x Dumbbell Front Squats
  • 3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Bench Press and Bent Rows then Back Squats and Pushups

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3 rounds of

  • Max Unbroken Bench Press @ Bodyweight plus 20lbs
  • 8 x Dumbbell Bent Rows @ 32kg per Side
  • Rest 3 minutes

Then AMRAP in 15 minutes

  • 1 x Back Squat @ Body Weight
  • 2 x Dynamic Pushups Alternating Single Hand Raised (left + right = 1 rep)*
  • 2 x Back Squat @ Body Weight
  • 4 x Dynamic Pushups
  • 3 x Back Squat
  • 6 x Dynamic Pushups
  • etc. adding one rep to the Back Squats and two reps to the Pushups

* For the Dynamic Pushups, put one hand on a yoga block, one on the floor for the first pushup, then switched hands and do the next pushup, etc.

Results: Used 175lbs/80kg for the Bench Press, 6-6-6. Metcon 7 rounds plus 11 reps.

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

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4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.