100120 WOD “Dumbell 77s”

Workout: Crossfit Endurance

7 Rounds For time:

Use a pair of 35lbs dumbells or  1 pood Kettlebells
7  Reps, Overhead, anyway, Press, Push press or Push Jerk
7  Reps, Hang Squat Cleans
7 Reps, Lunge steps, (DB’s in rack position, i.e. shoulder level)
7 Reps, DB/KB Swings (swing both DB’s at the same time)
7 Reps, Burpee Dead lifts, (don’t forget to do the push-up part of the burpee at the bottom)

Post time to comments.


Do 7 RD’s with 35lb DB/KB


Do 5 RD’s with 30lb DB/KB


Do 3 RD’s with 25lb DB/KB


Article: “30 Day Health Challenge“, Fitness Spotlight

Have you ever thought about taking a 30 day challenge?  It’s a great way to get started on a life change.  This website is a great resource on how (and why) to get started.  Post any thoughts to comments.


1 Comment

Filed under WOD's

One response to “100120 WOD “Dumbell 77s”

  1. Ended up riding the bike trainer, and then some intervals on the treadmill. Trying to get ready for Oceanside 70.3 in March!

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