Topic: DPCFN: 110216 Db. deadlifts, Db. hang cleans, Db. push-press, Db. squats.

[BobChase]

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.
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Big Dawg, Pack and Puppy can all do this as Rx’d.  Pack and Pup be careful of your form if you find that your form is breaking down lower the weight rather than continue to do the exercise badly

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[Big daddy Eis]

thanks for the kick in the butt Bob.  Ended up doing a Body Wight WOD.  I took your idea, aded 15 to each exercise.

3 Rounds for time of:

25 Pushups
25 Situps
25 Squats

Time:  7:32

Wow, its amazing after about 2 weeks of no exercise how bad off i am.  I definitely nee to get back into the swing of it.

[BobChase]

Atta boy Keith! 7.5 hard minutes and you're done for the day. Just keep after it.

[BobChase]

5 rounds of:
5 Deadlifts
5 Hang Cleans
5 Push Press
5 Squats

Increase weight each round.  Break between rounds

20-30-40-50-50

Thought I’d be able to get to 60 but my form started to erode.

Buy in:
5 min jump rope double under practice
Hip and shoulder mob
20 sit ups x 2
15 dips x 2