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Lifting Ourselves and One Another

Archives: Dumbbells

Monday, September 18, 2017

5 Rounds for time:

Run 400 m
21 Dumbbell Thrusters – 45#/30#/hand
12 Strict Pull ups

Comments: 8

Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Saturday, August 9, 2017

3 Rounds for reps of:

1:00 Left Arm Overhead Kettlebell Walk – 1.5 pood
1:00 Dumbell Step-Up – 35#/20#/hand @ 24”/20”
1:00 Right Arm Overhead Kettlebell Walk
1:00 Burpee Over Box – 24”/20”
1:00 Rest

Coach’s notes:

Post reps completed per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Saturday, September 2, 2017

Complete all sets for time:

A.  25 Vertical Jumps – 24”/18” above two hand reach
Compare to Friday, May 12, 2017

B.  50 Turkish Get-ups (25/side) – 45#/30# dumbbell

C. 100 Sledge Hammer Strikes (50/side)
Compare to Saturday, September 17, 2016

D.  200 Double Unders

Coach’s notes:

Complete in any order and post results to comments.

WOD Leaderboard
No Comments

Tuesday, August 22, 2017

5 Rounds for load(s) and time(s) of:

20 Overhead Dumbbell Walking Lunges (one DB in each hand)
Run 400m
Rest 3:00

Coach’s notes:

Post load and time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Saturday, August 19, 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#/hand

Compare to Sunday, March 12, 2017

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

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Thursday, August 10, 2017

5 Rounds for time of:

20 Toes to Bar
10 Left Arm Dumbbell Walking Lunge – 45#/30#
20 Deadlift – 135#
10 Right Arm Dumbbell Walking Lunge
200m Dumbbell Carry – 45#/30#/(only one DB)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Monday, July 31, 2017

A1.  Dumbbell Turkish Get-up – 5 per arm X 5 sets, rest 90s
Compare to Wednesday, July 5, 2017

A2.  Bench Press – 5 reps X 5 sets, rest 90s
Compare to Wednesday, July 12, 2017

A3.  Peg Board Assent – 2 assents X 5 sets, rest 90s
Note:  Do not come off wall between reps.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Wednesday, July 26, 2017

A.  3 Rounds for reps:
1:00 Front Rack Dumbbell Walking Lunges – 45#/30#/hand
1:00 Shuttle Run – 20 ft.
1:00 Alternating Dumbbell Snatch – 45#/30#
1:00 Toes to Rings
1:00 REST

B.  Twisting med ball toss to wall 10-15 reps/side alternating with 45 sec side bridge per side X 3 sets.

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 19, 2017

“The Bear, Dumbbells”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without resting the dumbbells on the ground

Coach’s notes:

Perform as the regular Bear, except substitute dumbbells for the barbell.

WOD Leaderboard
Comments: 8