Name: Playbook - Richard Sopinanukul - Dumbbell & Jumprope
Uploaded: 2022-04-01T16:38:56.057Z
Duration: 60 min
Description: Dumbbell & Jumprope

Danny

Warmup
3 Rounds
200m Run
10 Push-ups 
10 Lunges
10 Squats
10 Alt V-ups

Skill
10min
Practice and build to RX or desired weight


WOD - AMRAP
10 DB Single Arm Snatch 50/35
20 Double Unders
10 DB Single Arm Clean & Jerk 50/35
20 Double Unders

DB=Dumbbell 
Scale the weight if needed.
Do single unders if you can’t do double unders.

3 Rounds
200m-400m-600m Run
10 Push-ups 
10 Lunges
10 Squats
10 Alt V-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lift right leg up and touch your toe with your left hand.
- Repeat on the other side.
- Keep core tight.

Alternating V-ups

Warmup

- Start with the dumbbell above your head.
- Bring the dumbbell down to shoulder height.
- Drop the dumbbell in front of you at the same time you catch it with the opposite hand.

Skill: DB shoulder transfer

AMRAP 20min
10 Single Arm DB Snatches 
20 Double Unders
10 Single Arm DB Clean & Jerk
20 Double Unders

DB: 50/35
Do singles 3:1 if you can’t do double unders. In this wod you will be doing 60

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Bring the dumbbell back to the floor, switch arms and repeat 
- Make sure both heads of the dumbbell touches the floor before picking it back up

Dumbbell SGL Arm Snatch

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Start with dumbbell in one hand in between legs
- Clean dumbbell to your shoulder
- Press the dumbbell up at the same time going into a semi squat
- Stand up with legs and arm fully extended to complete the rep

Dumbbell SGL Hang Clean + Jerk

WOD - AMRAP 20min

Dumbbell & Jumprope

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

Dumbbell & Jumprope

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