Name: Playbook - Noah Ohlsen - Dumbbell WOD - 20
Uploaded: 2021-01-18T11:47:50.331Z
Duration: 30 min
Description: Dumbbell WOD - 20

Split it in two rounds - 1st round 6:36, 2nd round - 6:17. Fun WOD

Travis Thomas

Looooove this one!! One of my favorites for sure!!

Victor Medina

Shrey

Loved ending this dB WOD program with this workout. Perfect culmination! Thanks, Noah!

Todd Myles Corrigan

For time:
50 ft dB overhead waking lunge/arm
60 dB shoulder to overhead (switch/10) 
70 goblet dB deadlifts 
80 alternating dB hang cleans 
90 dB feet anchored situps 
100’ hs walk or bear crawl

Hold a dumbbell in one hand and raise it above your head, with your palm facing in, as well as focusing on keeping your elbow close to your ear throughout the movement. 
Take a step forward with the opposite leg and lower your hips straight down until your front thigh is parallel to the ground. 
Your arm holding the dumbbell over your head should stay straight and close to your ear. 
Push your planted foot through the ground to get back to standing. 
Repeat with the same leg for the desired number of reps. 
Once you finish the reps, switch the dumbbell to the other arms, switch lunging legs, and repeat.

Dumbbell single arm overhead walking lunge

- Start with your feet shoulder width apart and your core engaged
- Press the dumbbell up until your arm reaches full extension
- Come down keeping your elbow close to your body

Single arm DB press (switch at 10)

- Hold the dumbbell from the top
- Place you feet hip with a part with your toes pointing out slightly
- Hinge and come down until the dumbbell touches the ground
- Come up engaging your hamstrings and glutes

DB goblet deadlift

Deadlift the dumbbells to the hang position 
Hip-width stance 
Dip slightly, then extend the hips and legs rapidly 
Heels down until hip and legs extend 
Shoulders shrug, followed by a pull under with a arms
Dumbbells are received at the bottom of a front squat 
Lumbar curve maintained 
Complete at full hip and knee extension with the dumbbells at the shoulders

Dumbbell hang clean

Lie down on your back.
Bend your legs and place feet firmly on the ground to stabilize your lower body.
Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
Curl your upper body all the way up toward your knees. Exhale as you lift.
Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

Sit ups

Get on all fours with your hands directly under your shoulders, and your knees bent 90 degrees below your hips and hovering a few inches above the ground. This is the starting position.
Keeping your back flat and core engaged, move forward using a “cross-crawl” pattern, simultaneously moving opposite hands and feet together (i.e., left hand and right foot, right hand and left foot).
Continue moving forward with opposite hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.

Dumbbell WOD - 20

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Dumbbell WOD - 20

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