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Lifting Ourselves and One Another

Archives: Unilateral

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

Tuesday, August 29, 2017

As Many Rounds As Possible in 21 minutes of:

7 Left Leg Single Box Jump – 24”/20”
14 Kettlebell Swings – 1.5/1.0 pood
7 Right Leg Single Leg Box Jumps
14 Toes to Bar

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

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

Tuesday, August 1, 2017

A.  5 rounds for time(s):
8 Ground to Over Alternating Shoulder – 150#/100# D-ball
16 Cals – Row/Assault/Skierg
24 Alternating Single Leg Squats (Pistols)
REST 2:00

B.  Work to a moderate set of 5 (paused each rep at floor) deadlift.

Coach’s notes:

Post times for A and total working time, plus load worked up to for B to comments.

WOD Leaderboard
Comments: 9

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, June 25, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Compare to May 15, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, June 22, 2017

A.  4 Rounds for reps of:
1:00 Double unders
1:00 Pull-ups
1:00 Kettlebell (1.5/1.0 pood) Overhead Walking Lunge – alternate arm per round
1:00 Kettlebell Swings
1:00 REST

B.  Alterante 30s superman and 30s hollow rock holds X 3, rest 60s between

Coach’s notes:

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

WOD Leaderboard
Comments: 13