WOD
“Death Bed”
On the 3 Minute for 7 Rounds
12 Dumbbell Snatch
6 Dumbbell Facing Burpees
12 Dumbbell Lunges
6 Dumbbell Facing Burpees
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=Tx96xhLyf8s
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 12 total snatches (6 per side), alternating arms. Then, facing your dumbbell complete 6 burpees (do not have to open up or clap). Hold dumbbell in the rack position for the lunges (12 total, 6 per side alternating sides) and back to dumbbell facing burpees. Complete the work at the top of every 3 minute, recording your time for every round. Target 2 minutes per interval. Suggested weight 50/35.
BARBELL CLUB
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
1:28/1:17/1:29/1:30/1:31/1:33/1:32
25#
2:00/2:00/1:59/1:59/1:56/2:00/1:54
#65 bb snatches and burpees over barbell
#30 Db for lunges and burpees over dB
2:03/1:50/:50/:45/:50/:46/:43 45# dB
2:12 / :16 / :17 / :13 / :15 / :20 / :06
with 25#db
1:40/1:41/1:44/1:47/1:53/1:57/2:00 (50# DB)
1:53/1:54/1:58/2:08/2:05/1:57/1:57 20#
1:45/:41/:44/:41/:42/:40/:40
35# db
1:55/:57/:53/:53/:49/:50/:43
25#/ stepped over db
1.25 mi run
2:18 / 2:17 / 2:15 / 2:17 / 2:14 / 2:15 / 2:12 45# DB – couldn’t get through those lunges
25#
2;05,07,06, 09,06,07,06
20# db. 1:46/1:45/1:47/1:44/1:46/1:40/1:41
35#
2:12, 2:08, 2:01, 2:12, 2:10, 2:12, 2:19
35# DB
1:52/:48/:47:/:45/::48/::51/:53
Ab cashout was hard!
Thanks
1:30/:27/:27/:28/:27/:26/:27
25#
50#DB 2:10 – 2:20
1:42/:42/:40/:38/:35/:34/:27
40#
1:44 – 47 – 43 – 45 – 55 – 3 min rest – 56 – 51 (50#)
1:31/1:30/1:30/1:29/1:28/1:28/1:23
25#
Clearly got warm as I went along…so sore from yesterday!
1:58/ 2:04/ 2:07/ 2:19/2:25/2:35/2:34
25#
5.2 mile walk
1:57/1:55/2:05/2:06/2:10/2:15/2:01 (20 #)
1:49/1:43/1:50/1:48/1:43/1:55/1:57
20#DB
1:44/:40/:38/:38/:42/:38/:38 – 20#
1:58/1:38/1:38/1:41/1:49/1:49/1:42 25#
1st rd did whole thing 20# dB. Took 3:11.
Reset: Rds 2-7, switched to 15#/20# and left out last set of burpee’s:
1:59, 2:01/26/12/02/06.
1:53 – 2:03
30#
regular burpees
25#
2:18, :10, :09, :06, :14, :03
I think I did 7 burpees on about half of the rounds. Also I did one foot takeoffs on the burpees-scaled it because I was a little dizzy from having routine blood draw 30 minutes prior 🤦🏼♀️
Ted & Liz
Ted 35# DB
8-5-8-5
Julianna
1:39/1:41/1:43/1:40/1:41/1:41/1:42
20# dB
regular burpees
1:46/:44/:42/:41/:43/:39/:31
35# DB
1:22-:17 20#
1:48 – 1:51 – 1:49 – 1:47 – 1:44 – 1:44 – 1:41
20# DB
1:51; 1:55; 2:00; 1:52; 2:08; 1:59; 1:55 15#
7 rounds untimed