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Archives: Dumbbell

Wednesday, June 22, 2022

Pre-workout:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.

10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)

Coach’s notes:

Post load for pre-workout and time to complete couplet to comments.

WOD Leaderboard
Comments: 3

Wednesday, May 25, 2022

Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.

AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups

Coach’s notes:

Post load for pre-workout and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 3

Wednesday, February 23, 2022

A.  3 rounds for time:


30 Box step ups – 20”
20 knees-to-elbows
30 Box step ups
20 DB thrusters (25/40 lb)

B1.  Hollow Rocks – 10-15 reps X 3 sets, rest approx. 60s

B1.  Overhead Dowel Supermans – 10-15 reps @ 2022 X 3 sets, rest approx. 60s

Coach’s notes:

Post time for A and reps for B to comments.

WOD Leaderboard
Comments: 4

Sunday, February 13, 2022

On a 15:00 clock for distance:

600-m run (sub row)
50 DB snatches (35/50 lb)
400-m single-DB farmers carry (35/50 lb)
30 V-ups

Then …
Run (sub row) in remaining time.

Coach’s notes:

Post distance run (or rowed) at end to comments.

WOD Leaderboard
Comments: 4

Saturday, January 15, 2022

In partners complete:

10 Rope Climbs (total)
100 Synchro Single Dumbbell Deadlift – choose weight
75 Single Arm Dumbbell Push Press (total)
50 Toes to Bar (total)
75 Single DB Manmakers (total)
100 Synchro Single DB Deadlift
10 Rope Climbs (total)

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, January 8, 2022

In Partners complete 5 rounds for reps of:

 

60s Single Dumbbell Box Step-ups Overs – 24”/20” with 50#/35# (one working at a time)
60s Single Dumbbell Power Clean (one working at a time)
60s Synchronized Handstand Hold (both working)
60s Synchronized Sit-ups (both working)
60s Single Dumbbell Burpee Ground to Overhead (one working at a time)
REST 2:0

Coach’s notes:

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

WOD Leaderboard
No Comments

Sunday, January 2, 2022

Complete AMRAP in 20 minutes of:

4 DB thrusters – 50#/35#
6 toes-to-bars
24 double-unders

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Friday, December 17, 2021

A. 5 rounds for time of:

50 Double Unders
50 ft. Single Arm Overhead Walking Lunge – 50#/35#

B. Spend 20 minutes stretching.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, October 22, 2021

On a 20:00 clock complete:

0:00 – 4:00 – 1 rep max. clean
REST 2:00
6:00-10:00 – AMRAP in 4 mins of:
Bar Muscle-ups
REST 2:00
12:00-20:00 – AMRAP in 8 minutes of:
30 Double Unders
8 Single Arm DB Push Press (left) – 50#/35#
8 Single Arm DB Push Press (right)
8 Lateral DB Burpees

Coach’s notes:

Post results for each set to comments.

WOD Leaderboard
Comments: 8

Sunday, August 22, 2021

5 rounds for time of:

Run 400m
5 Bar Muscle-ups
10 Box Jumps – 30”/24”
15 Dumbbell Bench Press (off Med Ball) – 50#/35#

Coach’s notes:

Post time complete to comments.

WOD Leaderboard
Comments: 2