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WOD

“Cash Back” SU DBPP DPWalk (Time)

“Cash Back””

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang

Left Arm Overhead/ Right arm at Hang

out and back. Then switch to R OH

and L at hang. and out and back

22 min Time Cap

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-25-20-15-10-5, Light weight
DESCRIPTION

This workout will challenge your midline, overhead stability, and conditioning

The primary movement in today’s workout is the AbMat sit-up

After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat

We expect this piece to take between 15-20 minutes to complete

DOUBLE DUMBBELL PUSH PRESS

Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh

Within the workout, it should be something you can complete with no more than 1 quick break

DOUBLE DUMBBELL WALK

Each bell will be in a different position for the double dumbbell walk

One bell will be locked out overhead while the other is in a farmers carry position by your side

You will walk out 12.5m and back 12.5m with one DB overhead and one DB in the farmer carry position. After 25m you will then switch DB positions and again go out 12.5m and back 12.5m

This should be a weight that allows you to complete the 50 total meters with 1 break at the point you switch hands

This is ideally the same weight used for the push presses, but can be a different load if needed

ABMAT SIT-UPS

If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells