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Archives: Dumbbells

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

Tuesday, July 11, 2017

A.  Practice handstand walks or progressions for 10 minutes.

B.  3 Rounds for reps of:
1:00 Dumbbell Step-ups – 45#/30#/hand to 24”/20”
1:00 Skierg/Assault/Row – Cals
1:00 Knee to Elbows
1:00 Burpees
1:00 Double Unders
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Wednesday, July 5, 2017

A.  Dumbbell Turkish Get-Up – (5 reps on left side, rest 90s, 5 reps right side) X 4-5 sets.

B.  As Many Rounds As Possible (AMRAP) in 18 minutes of:
Run 400m
10 Push Press – 135#/95#

Coach’s notes:

Post results for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 9

Sunday, July 2, 2017

A.  1 Round for time of:

100 Foot Handstand Walk

50 Dumbbells Thrusters – 45#/30#/hand

50 Strict Pull-ups

100 Foot Handstand Walk

B.  50 V-ups

Coach’s notes:

Post time to complete A to comments. B is NOT for time.

WOD Leaderboard
Comments: 2

Tuesday, June 20, 2017

A.  Dumbbell Thruster – Work to a moderate set of 5 reps in 10 minutes.

B.  5 Rounds for time of:
Run 400m
12 Dumbbell Squat Cleans – 30#/45#/hand

Coach’s notes:

Post load for A and time to complete B to comments.

WOD Leaderboard
Comments: 13

Saturday, June 17, 2017

1 round for time of:

50 Burpees
40 Pull-ups
30 Box Jumps – 30”/24”
20 Dumbbell Walking Lunges – 50#/35#/hand
10 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, June 16, 2017

A1.  Seated Dumbbell Press – 6-8 reps X 5 sets, rest 2:00

Compare to Wednesday, August 7, 2013

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Monday, March 6, 2017

B.  30s plank at front/left side/right side, then rest 1:00, repeat 3X.

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 10

Friday, June 9, 2017

A.  Alternating Dumbbell Turkish Get-Up – 3 per side X 5 sets, rest 2:00

B.  21, 15, 9 rep rounds for time of:
Dumbbell Overhead Squat – 80#/55#
Chest to Bar Pull-ups

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, May 30, 2017

A.  Dumbbell (Single) Overhead Walking Lunge – 50 feet per arm X 3-4 sets, increase weight per set

B.  5 Rounds for time of:
Run 400m
12 Dumbbell Thrusters – 45#/30#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

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