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Lifting Ourselves and One Another

Archives: Unilateral

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, December 27, 2017

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Knees to Elbows
20 Dumbbell Front Squats – 45#/30#/hand
30s Accumulated Dumbbell Overhead support – 45#/30#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 7

Tuesday, December 12, 2017

6 rounds for height, load and time(s):

12 Single Arm Dumbbell Shoulder to Overhead – 6/arm
16 Box Jumps (Unbroken)
20 Cal Row
Rest 2:00

Coach’s notes:

Post load for shoulder to overhead, height for box jumps, time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, December 10, 2017

A.  Power Snatch tech work for 15-20 mins.

B.  As Many Rounds As Possible in 15 minutes of:
1 Peg Board Assent
10 Power Snatch – 95#/65#
20 Kettlebell Overhead Walking Lunges (10 left arm/10 right arm) – 1.5/1.0 pood

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Friday, December 8, 2017

A.  Dumbbell Turkish Get-up – 5 per arm X 3 sets, rest 1-2 mins between sets.
Compare to Saturday, October 21, 2017

B.  1 Round for time:
30 Cal Erg (your choice)
30 Burpees
30 Box Jump Overs – 24”/20”
30 Strict Pull-ups
300 Double Unders

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Saturday, November 25, 2017

10 Rounds for time of:

1 Legless Rope Climb
5 Left Arm Single Dumbbell Overhead Walking Lunge – 45#/30#
5 Right Arm Single Dumbbell Overhead Walking Lunge
5 Left Single Arm Dumbbell Push Press – 45#/30#
5 Right Single Arm Dumbbell Push Press

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, October 21, 2017

A.  Dumbbell Turkish get up – 5 reps per arm X 4 sets, rest 30-60s between arms.

Compare to Friday, September 15, 2017

B.  10 Rounds for time of:
10 Alternating dumbbell squat snatch (5 per arm) – 80#/50#
1 legless rope climb

Coach’s notes:

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

WOD Leaderboard
No Comments

Saturday, September 23, 2017

5 rounds for time(s):

8 Clean and jerk – 135/95#
16 Cal row/bike/ski
24 Alternating single leg squats (pistols)
REST 2:00

Coach’s notes:

Post time per round and total works time to comments.

WOD Leaderboard
Comments: 5

Wednesday, September 20, 2017

3 Rounds for time:

20 Left arm Kettlebell Snatch – 1.5/1.0 pood
20 Right arm Kettlebell Snatch – 1.5/1.0 pood
20 Calorie Row
20 Alternating Hip Touches (10/side)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

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