39 Globo Gym

Dumbbell WODs
For Time 5 Rounds of 15 Min
50 Dumbbell Goblet Squats 20 Dumbbell Hang Power AMRAP of
50/35 lbs Cleans 70/45 lbs*
10 Dumbbell Hang Snatches
50 Push Ups 20 Pull Ups
70/45
50 Air Squats * Alternate every 5 reps
20 Burpees
50 Push Ups
50 Dumbbell Goblet Squats
50/35 lbs

For Time 7 Min AMRAP 12 Min

30-20-10 of AMRAP of
Dumbbell Hang Squat
20 HR Push Ups 6 Bar Muscle Ups
Thrusters 2x50/35 lbs
10 Dumbbell Overhead Squats 6 Dumbbell Pistol Squats
Burpees over Dumbbell
50/35 lbs 50/35 lbs

For Time For Time 20 Min

30 Burpees 27-21-15-9 AMRAP of
60 Hang Squat Snatches Dumbbell Deadlifts 2x70/45
400m Run
50/35 lbs lbs
20 Dumbbell Power Cleans
30 Burpees Bar Dips
2x50/35 lbs
 3 Rounds of For Time 16 Min
30 Pistols 45-30-15 AMRAP of
30 Dumbbell Push Jerks Dumbbell Thrusters 50/35 lbs
16 Dumbbell Squat Snatches
50/35 lbs* Calories Row
50/35 lbs
* Alternate every 5 reps
100 DUs

40 Min 2 Rounds of 7 Rounds of

AMRAP of 35 Dumbbell Hang Squat 14 Dumbbell Power Snatches
Cleans 2x50/35 lbs 50/35 lbs
50 Front Rack Dumbbell
25 Burpees over Dumbbell 14 Dumbbell Goblet Squats
Lunges 2x50/35 lbs
15 Strict Pull Ups 50/35 lbs
1000m Run
14 Dumbbell Overhead Squats
50/35 lbs

30 Min 12 Min For Time

AMRAP of AMRAP of 5-10-15-20-25
Dumbbell Front Squats
180 DUs 24 Overhead Dumbbell
2x50/35 lbs
30 Dumbbell Power Cleans Lunges 2x50/35 lbs
Toes-to-Bars
2x50/35 lbs 12 Burpees
30 Dumbbell Push Jerks
2x50/35 lbs

5 Rounds of 15 Min For Time

30 Sit Ups AMRAP of 300 DUs
10 Dumbbell Power Snatches 60 Dumbbell Front Squats
30 Push Ups on Dumbbells
50/35 lbs 2x50/35 lbs
30 Dumbbell Deadlifts
60 Burpees
2x50/35 lbs
 3 Rounds of 6 Min AMRAP 20 Min
21 Dumbbell Strict Presses of AMRAP of
50/35 lbs
1-2-3-... Dumbbell Facing 15 Air Squats
15 Push Ups
Burpees 10 Dumbbell Push Presses
9 Bar Dips
1-2-3-... Dumbbell Snatches 50/35 lbs
50/35 lbs 5 Dumbbell Power Snatches
50/35 lbs

24 Min 9 Rounds of For Time

AMRAP of 9 Strict Pull Ups 7-14-21-28
18 Dumbbell Thrusters Dumbbell Overhead Squats
24 Pistol Squats
2x50/35 lbs 2x50/35 lbs
12 Dumbbell Snatches 70/45
Toes-to-Bars
lbs
6 Bar Muscle Ups

For Time 4 Rounds of For Time

2000m Row 16 Dumbbell Overhead 50 Burpees
50 Dumbbell Goblet Squats Lunges 2x50/35 lbs 40 Dumbbell Snatches 50/35
50/35 lbs 16 Pistol Squats lbs
50 Dumbbell Power Snatches 16 Burpees 30 Burpees
50/35 lbs 20 Dumbbell Snatches 50/35
lbs
10 Burpees

3 Rounds of For Time 12 Min

400m Run 2000m Row AMRAP of
50 Dumbbell Hang Power 100 Dumbbell Front Squats
30 Dumbbell Overhead
Cleans 2x50/35 lbs
Squats 50/35 lbs
100 DUs 1600m Run
30 Push Ups
 30 Min 17 Min For Time
AMRAP of AMRAP of 40 Dumbbell Front Rack
Lunges 2x50/35 lbs
15-30-45-... Push Ups 10 Dumbbell Hang Power
40 Burpees
15-30-45-... Dumbbell Front Clean and Jerks 50/35 lbs
40 Dumbbell Front Rack
Squats 2x50/35 lbs 7 Strict Pull Ups
Lunges 2x50/35 lbs
15-30-45-... Pull Ups

10 Rounds of 9 Min AMRAP 14 Min

10 Dumbbell Squat Cleans of AMRAP of
2x50/35 lbs
20 cal Row 40 Dumbbell Deadlifts
10 Burpees over Dumbbell
20 Burpees 2x50/35 lbs
20 Dumbbell Snatches 50/35 400m Run
lbs