Name: Playbook - Noah Ohlsen - Dumbbell WOD - 3
Uploaded: 2021-01-18T11:47:05.106Z
Duration: 30 min
Description: Dumbbell WOD - 3

Srijan

Travis 

Solid workout format and very scalable based on your level of strength

Mychal Martinez

Chris

Week 1 2023
15 Min Cap
All Reps
9:38
45LB DB

mando

yangBAE

Paul

Max Popp

Adrian Galeano

It was great, I add burpees over the dumbbell in the end!

Mauricio Camacho

Sagi Sandik

Shrey

Patrick

Great...can u add workout with tires hammers rope etc

Andres

It was awesome but just wanted to clarify the 20 and 30 but it says 15/arm..is that the weight? I went over the weight if that's ok

9:58 💪🏽💪🏽 didn't realize they were single arm devil press 🙃🙃

Joshua

Double dipping today! Got this done in 6:55! Thanks as always, Noah!

Todd Myles Corrigan

Tim Harrison

Good but I think I went too heavy — what was the weight Rx for this?

Young

Lloyd

Norman

Thomas

Jose Benavente

Bekah

Yonathan

When i get the
Workout it say 45 minutes but it took me 8:25 with 22.5kg DB

Nicolás Pooli

o1n0tn@119A

Jeff

I had to do lunges instead of split squats. Great stuff

For time:
50 alternating dB snatch 
40 unweighted jumping lunges 
30 dB hang cleans (15/arm)
20 dB shoulder to overhead (15/arm)
10 single dB devil press

Hip-width stance 
Grip the center of the dumbbell 
Dumbbell start at the ground inside the feet
Shoulders over or slightly in front of the dumbbell at set-up 
Lumbar curve maintained 
Hips and shoulder site at the same rate
Then hips extend rapidly 
Heels down until hips and legs extend 
Shoulder shrug, followed by a pull under with the arms 
Dumbbell is received at the bottom of an overhead squat 
Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot

Dumbbell snatch

- Start  with your feet pointing directly ahead hip-width apart
- Drop your hips until both knees form right angles
- Jump and switch the position fo your feet

Unweighted jumping lunges

15 per arm

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

Hip-width stance 
Dumbbells rest on shoulders 
Elbows slightly in front of the body 
Torso dips straight down
Hips legs extend, then press 
Heels down until hips and legs extend 
Dumbbells move over the middle of the foot 
Complete at full hip, knee and arm extension

Dumbbell push press

- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbell all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbell overhead
- Stand up straight and achieve a proper overhead lockout
- Lower the dumbbell to hanging next to the body

Dumbbell WOD - 3

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