Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches
*The shuttle run is 25 feet out and 25 feet back.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post rounds and reps to comments.
Stimulus and Strategy:
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches
*The shuttle run is 25 feet out and 25 feet back.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches
*The shuttle run is 25 feet out and 25 feet back.
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
Shuttle Run Tips
The Dumbbell Hang Snatch
The Dumbbell Suitcase Carry
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Comments on 260523
39 Comments
3 rounds RX
Rx
5 loops around the basement per round for the carries
5 reps shy of 4 rounds
Performed yesterday’s WOD before this one (posted on yesterdays board)
Rx - 3 rounds + 100 ft suitcase carries + 10* 25ft shuttle run + 2 DB hang snatches (1 per arm)
(1 carry + 2 shuttle runs)
As Rx 3 rounds
10 shuttle runs
30 alternating dumbbell hang snatches
22kg DB
3 rounds + 44 metres
2+carry and 7 shuttles
M/44/175
5 rounds + 100m carry. Beginner.
Did Murph today with my gym bro!
Time: 40:15; PR by 7 seconds!
2 + 1 shuttle run
#25
56M
3+8 shuttle run
40# DB
8# db snatches and carries
100m carry
8 shuttles
20 snatches
hang snach 10kg
4 rounds
Intermediate option: 3- rds plus 100 meter suitcase,2.5 shuttles
14 Kg DB, 4 rounds
90m kb suitcase carry
rx
4r+90 m db suitcase carry
Intermediate
3 rounds + 100 m DSC + 10 ShR + 15 ADHS
30# DB
Db 2x15kg
-100 m suitcase carry’s (35 lb DB’s)
-10 shuttle runs (25’ out and 25’ back)
-10 bicep curls each arm (20 lb DB’s)
4 rds+6 reps
3 rounds + 4 shuttle runs
25 lb dumbbell
Rx
3 round + 100 m farmer carry + 6 shuttle run
3 rounds + 2 shuttle runs.
Shuttle run tip video definitely helped! Thank you!
45-lb dumbbells. Made up for the lower weight in doing a farmer’s carry with two to tax my grip, shoulders and breathing more. 20-cal bike instead of shuttle runs.
3 Rds. Pace for 5:30 per round.