Name: Playbook - Obi Vincent - Day 5 - Death by DB
Uploaded: 2024-01-10T15:10:40.998Z
Duration: 45 min
Description: Day 5 - Death by DB

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

Luaba

Elnaz

Don’t let the short WOD fool you 😈🔥🥲😅

Lynzy

Tough and awesome, I love chippers, mental battle!

Clif Moffitt 

Kennia

Dominic

Charity Magwaza

Callum

Jasmine

Luke

Hard work…getting the bad stuff out and pumping the heart!

King

Serena

This workout is makes me feel like Sanka. “Sanka ya dead” “ yeh man”

William

Knut

Edison

It was quite hard, the jumping rope is awful

Lea Nakia

John

Trey Coody

First workout in a long time. Got my heart rate up and a little sweat. I like to pair this type of workout with a short ab circuit. 👍🏻

Josh Roberts

David

Looked simpler than it was . Saw the challenge
Faced the challenge 
Results= Strength + conditioning+ lean 
Awesome

DEAN

Training at home 🏡 this week with the Powerblocks! Great Workout 🏋🏻‍♂️!

Sept. 1st 💪🏿Only 121 days left in the year. Lets make those days count!!!!!

Noel

Exodus

Holy sh*** this one is humbling. 💪🏽💪🏽💪🏽

CazFit

Jaquane Wyatt

Alfonso

D’Jon

Zakia

Lloyd Banks

Easton

Tim Burger

Sean

Tommy

Sand

Whipped my ass but glad I did it. Good way to close out the week

Shanice

Great workout! Can I do assault bike instead of jump rope though? And for how many cals?

Chandio

I think I crushed this one, but it may have crushed me . Cheers Dean

Ryan

Flaviu

20:35 , brilliant.
15 minutes of sprints to finish session 💪🏾 let’s get it !

Martin

Warm up:
- High knees x 20 
- Walk outs x 5 
- Plank toe touches x 10 
- Cossack squats x 12
-Gorilla squats x 10 
-Double unders x 30 

-Double unders x 100 (buy in)          
-Devils press x 20                                   
-Front squats x 20 
-Clean and press x 20 
-Burpees over DB (lateral) x 30 
-Butterfly sit-ups x 30 
-Devils press x 10 
-Front squats x 15
-Clean and press x 10 
-Burpees over DB (lateral) x 15 
-Butterfly sit-ups x 15 
Double under x 100 (cash out)

-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

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- 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 )

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Warm up

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

-Perform a burpee with a dumbbell on the ground next to you 
-Jump laterally over the dumbbell and repeat burpee
-Repeat back and forth

Lateral burpee over dumbbell

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

Workout

Day 5 - Death by DB

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

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

Marcus

Day 2 - Death by DB

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Mason

Day 4 -Death by DB

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

Elodie

Cut the conditioning in half , dying . Great sweat !

Day 6 - Death by DB

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

Day 5 - Death by DB

Community

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