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Lifting Ourselves and One Another

Archives: Unilateral

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 10, 2018

Every Minute On The Minute (EMOM) for 4 rounds complete:

20 Pistols
15 Handstand Push-ups
20 Kettlebell Swings – 1.5/1.0 pood
15 Hollow Rocks
1:00 Rest

Coach’s notes:

Post reps complete and notes to comments.

WOD Leaderboard
Comments: 4

Sunday, October 7, 2018

4 Rounds for time(s) of:

80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00

Coach’s notes:

Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2

Saturday, September 15, 2018

WOD:

A.  Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.

B.  “Isabel”
For time complete:
30 Snatch – 135#/95#

TT WOD – Strength:

A1.  Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00

B1.  Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbells in both hands.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, September 8, 2018

10 rounds for time(s) of:

WOD:

Row 250m
Rest 1:00

Compare to: March 9, 2018

TT WOD – Strength:

A1.  Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00

B1.  Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time per row and total working time to comments.

WOD Leaderboard
Comments: 2

Thursday, September 6, 2018

WOD:

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#

Compare to: Monday, May 7, 2018

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 10-12 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale down is push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 4

Monday, August 27, 2018

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

2 Peg board Ascents
5 Bar Pull Overs
14 Single Arm Dumbbell Push Jerk (7/side)
14 Cal Erg – your choice
REST 2:00

Coach’s notes:

Post time per round, dumbbell weightused per round and total working time to comments.

WOD Leaderboard
Comments: 5

Thursday, August 23, 2018

WOD:

In 3 minutes complete:

Row 300m
15 Deadlift – 225#/155#
AMRAP Double Unders
Rest 2:00
REPEAT 5X

TT WOD – Off Season:

A.  Sled Pulls – Partner up and alternate for 10, 40 foot pulls each.

B.  Medicine ball toss over rig – maximum weight.

C.  200m Dumbbell carry for time – choose your weight, only use one dumbbell and you can only use one hand at a time. You can switch hands throughout the 200m.

D.  D-ball standing overhead hold for max time – choose weight.

E.  Max weight kettlebell press – 20 reps.

F.  Kettlebell Turkish get up – max weight in one set of 5 reps/arm.

Coach’s notes:

Post reps complete per round and total to comments.

WOD Leaderboard
Comments: 11

Monday, August 20, 2018

5 rounds for time of:

12 Clap push-ups
6 D-ball ground to overhead
12 Left leg lateral hops – choose height
6 Muscle-ups
12 Right leg lateral hops

Coach’s notes:

Post height and D-Ball weight used and time to complete to comments.

WOD Leaderboard
Comments: 8