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Lifting Ourselves and One Another

Archives: Dumbbells

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Monday, May 22, 2017

1 round for time of:

100-ft. dumbbell overhead walking lunge – 80#/55#
100 double-unders
50 wall-ball shots – 30#/20#
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Coach’s notes:

This is the 2017 Regional Event 3 workout. Their time cap is 16 minutes, post your time to complete to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 9, 2017

A1.  Alternating Barbell Forward Lunge – 8-10 per leg X 5 sets, rest 90-120s

A2.  Alternating Dumbbell Turkish Get-up – 3 per side X 5 sets, rest 90-120s

B.  D-ball hold – 3 sets X Maximum time, rest 90-120s

 

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Wednesday, April 26, 2017

As Many Rounds As Possible (AMRAP) in 25 minutes of:

20 Alternating Hip Touches

30 Alternating Single Arm Dumbbell Push Jerk – 45#/30#/hand

40 Double Unders

Compare to July 26, 2016

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Saturday, April 8, 2017

A.  Tabata Intervals for reps:

  1. Dumbbell Push Press – 45#/30#/hand
  2. Dumbbell Squat Clean -45#/30#/hand
  3. Double Unders
  4. Row (cals)

B.  Peg Board or strict pull-up practice – 15 minutes.

Coach’s notes:

Post reps per exercise, per round and all totals for tabata and notes and comments for B to comments.

WOD Leaderboard
No Comments

Wednesday, March 22, 2017

A.  Dumbbell Thruster – 6-8 reps X 6-8 sets, rest 1:00-2:00 mins

B.  1 Round for time:

25 Thrusters – 95#/65#
50 Double Unders
20 Thrusters
40 Double Unders
15 Thrusters
30 Double Unders
10 Thrusters
20 Double Unders
5 Thrusters
10 Double Unders

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 4

Wednesday, March 15, 2017

5 Rounds for time:

15 Dumbbell Push Press – 45#/30#/hand
30 Alternating Single Leg Squats (Pistols) – 15/leg
45 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, March 12, 2017

Tabata Intervals for reps of:

  1. Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20”
  2. Double Unders
  3. Push-ups with hand release
  4. Dumbbell Power Clean – 45#/30#

Coach’s notes:

Post reps per round for each movement and all totals to comments.

WOD Leaderboard
Comments: 1

Tuesday, March 7, 2017

1 round for time:

21 Cal Row
27 Dumbbell Thrusters – 45#/30#/hand
15 Cal Row
21 Thrusters
9 Cal Row
15 Thrusters

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Thursday, March 2, 2017

4 Rounds for time(s) and load(s):

20 Dumbbell Step-ups (alternate, 10/leg)
15 Dumbbell Deadlifts
10 Dumbbell Burpees
Rest 3:00

Coach’s notes:

Post time per round, weight used and total working time to comments.

WOD Leaderboard
Comments: 8