Phil busting out his Scotty Bobs against Kirt.
Kirt showing proper form neck and neck with Phil.
We had a good 9am class this morning with the Dumbell Complex. Although it was something new, everybody kicked ass. Sorry to those who were to the left and not in the picture. Get you next time. See you later today!!Today's W.O.D.
"Dumbell Complex"
Deadlift
Squat Clean
Thruster
(Pyramid reps: 1 - 6, 6 - 1 reps)
3 Scotty Bobs
6 Sit-ups
For time
*Increase each round of Deadlift, Squat Clean and Thruster by 1 rep until 6 reps are achieved. Then decrease each round of the same movements by one until you are back down to 1 rep each. The Scotty Bobs and Sit-ups remain at 3 and 6 throughout W.O.D.
*Each movement is done with Dumbells. Use an appropriate weight to maintain proper form throughout W.O.D.
*Scotty Bobs: Begin in push-up position with dumbells under hands. Do push-ups followed by a one arm row. Do another push-up followed by a row using the other arm. That is one rep. Complete a total of 3 reps.
*Example:
Round 1: Begin the Deadlift, Squat Clean and Thruster with one rep each, then 3 Scotty Bobs, finally 6 Sit-ups.
Round 2: Deadlift x 2, Squat Clean x 2, Thruster x 2, then 3 Scotty Bobs, finally 6 Sit-ups
Round 3: Deadlift x 3, Squat Clean x 3, Thruster x 3, then 3 Scotty Bobs, finally 6 Sit-ups
Once Deadlift x 6, Squat Clean x 6 and Thruster x 6 is achieved, decrease each rep by one
Example:
Round 7: Deadlift x 5, Squat Clean x 5, Thruster x 5, then 3 Scotty Bobs, finally 6 Sit-ups.
Continue until you reach the final round of Deadlift x 1, Squat Clean x 1 and Thruster x 1, 3 Scotty Bobs, 6 Sit-ups.
"Dumbell Complex"
Deadlift
Squat Clean
Thruster
(Pyramid reps: 1 - 6, 6 - 1 reps)
3 Scotty Bobs
6 Sit-ups
For time
*Increase each round of Deadlift, Squat Clean and Thruster by 1 rep until 6 reps are achieved. Then decrease each round of the same movements by one until you are back down to 1 rep each. The Scotty Bobs and Sit-ups remain at 3 and 6 throughout W.O.D.
*Each movement is done with Dumbells. Use an appropriate weight to maintain proper form throughout W.O.D.
*Scotty Bobs: Begin in push-up position with dumbells under hands. Do push-ups followed by a one arm row. Do another push-up followed by a row using the other arm. That is one rep. Complete a total of 3 reps.
*Example:
Round 1: Begin the Deadlift, Squat Clean and Thruster with one rep each, then 3 Scotty Bobs, finally 6 Sit-ups.
Round 2: Deadlift x 2, Squat Clean x 2, Thruster x 2, then 3 Scotty Bobs, finally 6 Sit-ups
Round 3: Deadlift x 3, Squat Clean x 3, Thruster x 3, then 3 Scotty Bobs, finally 6 Sit-ups
Once Deadlift x 6, Squat Clean x 6 and Thruster x 6 is achieved, decrease each rep by one
Example:
Round 7: Deadlift x 5, Squat Clean x 5, Thruster x 5, then 3 Scotty Bobs, finally 6 Sit-ups.
Continue until you reach the final round of Deadlift x 1, Squat Clean x 1 and Thruster x 1, 3 Scotty Bobs, 6 Sit-ups.
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