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Lifting Ourselves and One Another

Archives: Unilateral

Monday, July 2, 2018

30s work, 30s rest for 5 rounds of:

  1. V Sit-ups
  2. Dumbbell Overhead Squat – left arm extended, right arm front rack – 45#/30#/hand
  3. Superman hold
  4. Dumbbell Overhead Squat – right arm extended, left arm front rack – 45#/30#/hand

Coach’s notes:

Post reps per movement, total per movement and total for WOD to comments.

WOD Leaderboard
Comments: 3

Monday, June 11, 2018

5 Rounds for time of:

10 Strict Pull-ups
20 Left arm kettlebell walking lunges (10 steps/leg) – 1.5/1.0 pood
20 Push-ups
20 Right arm kettlebell walking lunges

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, May 30, 2018

2018 Regional Event 5

For time complete:

50 Handstand Push-ups
50 Toes to Bar
50 Cal Bike/Row/Ski
50 Dumbbell Box Step-Overs – 70#, 24”/50#, 20”
50 ft. Right Arm Dumbbell Overhead Lunge
50 ft. Left Arm Dumbbell Overhead Lunge

Coach’s notes:

For walking lunge, one dumbbell is overhead, one is held at the shoulder. Post time to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, May 10, 2018

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds of:

Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups

Coach’s notes:  Post reps complete per movement, per round and all totals to comments.

 

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

Note:  Goal is to establish proper position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

Comments: 4

Monday, May 7, 2018

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

100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#

Coach’s notes:

Opposing leg does not touch down for entire 100 ft each round for Rx'd. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

Coach’s notes:  Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Friday, April 27, 2018

5 Rounds for time(s):

15 Cal Row
10 Left Arm Dumbbell Overhead Walking Lunges (5 steps/ leg)
15 GHD Sit-ups
10 Right Arm DB OH Walking Lunges
REST 2:30

Coach’s notes:

Choose weight for dumbbell and increase per set if possible. Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Monday, April 23, 2018

A.  21, 15, 9 rep rounds for time of:
Left Arm Dumbbell Shoulder Press – 45#/30#
Right Arm DB Shoulder Press
Row (cals)
Power Snatch – 115#/75#

B.  Practice skipping with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Friday, April 13, 2018

5 Rounds for reps of:

1:00 Dumbbell Overhead Squat – 45#/30#/hand
1:00 Shuttle Runs – 20 foot
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Row/Bike/Ski – Cal erg of your choice.
1:00 REST

Coach’s notes:

Post reps for all sets and totals to comments.

WOD Leaderboard
Comments: 1

Saturday, April 7, 2018

50 Thrusters – 45#/35#, then

6 rounds of:
12 Single Arm Dumbbell Clean and Jerk (6/arm) – 50#/35#
10 Toes to Rings
8 Burpees over Box – 24”/20”, then
Row 500m

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2