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Lifting Ourselves and One Another

Monday, December 2, 2019

Complete 3 rounds for reps of:

1:00 Dumbbell Overhead Shuttle Walk – 45#/30#/hand (20ft. shuttle)
1:00 Toes to Rings
1:00 Double Unders
1:00 Static Back Extension (hold)
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard

Comments: 8

DBOH – 10,8,8 = 26 @ 30#
T2R – 20,20,20 = 60
DU – 50,55,53 = 158
Total 80, 83, 81 = 244
BE – unbroken – alternate between arms crossed, behind the head and extended.
Thanks Todd!


1. DB OH Walk – 14/14/14 = 42
2. Toes tot Bar – 22/25/23 = 75
3. DUer’s – 90/105/80* rope ties itself into a knot, took 10s to fix. = 275
4. B ext. hold – arms at chest/alt. arms extended/double arm overhead


3 rounds was just right.


OH DB Walk 35lb 10/11/10.75
TTR 15/13/12
DUs just practiced getting to DUs
Back Extension Hold
Arms out for set 1 and 2
Alternating arms out and in on 3

Todd: Fantastic warm up and cool down. Made all the difference for me. Really appreciated the instruction today. Going to increase DB to 40 next time. Shoulders are getting more stable. Loved how this workout challenged my shoulders and core.


DB OH walk: 6/6/6 @ 25#
T2R: 10/14/17
DUs: 70/72/76
BE: UB
Transitions were a bit of a mess in the first round.
Thanks Shannon

Can we do a static BE max hold again soon?


Tough one.

Didn’t keep score but if it was a golf game I would probably win.


OH shuttle walks – 8 per @ 30#, weak shoulders
TTR – 16, 16, 18
DU’s – 75, 74, 79
BE – unbroken
Thanks Shannon and great work 7pm crew


GHD back extension hold: 55 secs each round
DBOH walking shuttles: 12/12/13
T2R: 27/24/23
DU: 97/98/114

Thanks Todd! Great work 10am


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