Name: Playbook - Sarah Herse - Weekend Garage WOD - DB’s KB’s & plate 🔥
Uploaded: 2024-03-20T21:08:55.615Z
Duration: 20 min
Description: Weekend Garage WOD - DB’s KB’s & plate 🔥

I did this workout this weekend in my garage and got an awesome sweaty pump from it! If you don’t have a kettlebell or plate, sub with a dumbbell. I used a 35 lb kettlebell, 30 lb dumbbells & a 25 lb plate. 


4 Rounds for time:
20 Push-Ups
15 Kettlebell (or dumbbell) Swings
12 Dumbbell Hang Cleans
10 Plate Ground to Overhead
8 Plate Thrusters or overhead plate lunges
250m Run

4 Rounds:
20 Push-Ups
15 Kettlebell Swings
12 Dumbbell Hang Cleans
10 Plate Ground to Overhead
8 Plate Thrusters 
250m Run

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Holding the plate with two hands 
- Stand with feet shoulder-width apart
- Hinge at the hips and touch the ground with one side of the plate 
- Then bring it up overhead and reach your arms to full extension and hips should be fully extended.
- That completes one rep

Plate ground to overhead

- Take a plate. Stand with your feet shoulder width apart. ...
- Lower yourself into a squat until your thighs are parallel with the ground
- Push yourself through heels to stand up, pressing the plate overhead.
- Return to the starting position and repeat the exercise according to the training plan.

Plate thruster

Garage WOD

Weekend Garage WOD - DB’s KB’s & plate 🔥

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Weekend Garage WOD - DB’s KB’s & plate 🔥

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