Name: Playbook - Obi Vincent - Day 32 - Death by DB
Uploaded: 2024-01-10T15:10:41.168Z
Duration: 60 min
Description: Day 32 - Death by DB

Alfonso

Lynzy

Luke

Kwabena

Trey Coody

The last round made the workout feel too repetitive.

Rylan

Hey, round 3 and 4 were the same thing. Was that purposeful or you smoking?

Daniel

Lloyd Banks

Easton

Timothy

Hurt like .......ppppppp
But it is worth it .

DEAN

Erica

Once I started to get a hang of the optimal pace, I felt really good and was pretty done after the WOD

Stephan

We need to track the weight we are pushing in this app. Stop playing

Scott Beatty

Mathieu

A little bit of tired cause the second dose of the vaccination but still great workout 💪💪💪

george drakonakis

Acquana

Warm up:
- High knees x 20 
- Walk outs x 5 
- Squats x 30 
- Cossack squats x 12
- Banded pull parts x 10 
- Bear crawl x 20 sec

Max'd out: 3 rounds
- Db goblet squats x 1 minute max reps 
- Db thrusters x 1 minute max reps 
- Db push-ups x 1 minute max reps 
- Db power cleans x 1 minute max reps 

3-5 Minutes Rest

3 rounds :
- Alternating Db snatches x 1 minute max reps 
- Burpees x 1 minute max reps 
- Db cluster x 1 minute max rep 

2 Minutes rest 

3 rounds:
- Db alternating snatches x 1 minute max rep 
- Burpees x 1 minute max reps
- Db clusters x 1 minute max reps

-Staying in a stationary position run in place with high knees for time or reps

High knees

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

-On your hands and feet crawl forward keeping your back flat 
-Continue for time or distance

Bear crawl

Warm up

- Db goblet squats x 1 minute max reps 
- Db thrusters x 1 minute max reps 
- Db push-ups x 1 minute max reps 
- Db power cleans x 1 minute max reps

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

Max,d out

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

DB cluster

Continued

Day 32 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Jo🌸

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Kennia

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Callum

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 32 - Death by DB

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