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Archives: Dumbbells

Monday, November 9, 2020

A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s

A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s

A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s

A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, October 31, 2020

In partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

20 Dumbbell Hang Squat Cleans, while you partner holds Dumbbells Overhead – 45#/30#

20 Prone Plank Alternating Dumbbell Rows, while your partner holds front plank

20 Candlesticks, while your partner holds dumbbells at shoulders

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Friday, October 23, 2020

Tabata intervals for reps of:

  1. Two foot vertical jumps – 24”/18”
  2. Dumbbell Deadlift – 55#/35#
  3. Toes to Bar
  4. Free Standing Wallballs – 20#/14#

Coach’s notes:

Free standing wallballs must reach a height 2’ above your reach. Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Sunday, September 27, 2020

Complete for reps:

2:00 Kettlebell Swings – 1.5/1.0 pood
2:00 Med Ball Dumbbell “Bench” Press – 45#/30#
2:00 Ring Row
2:00 Single Dumbbell Box Step Over – 24”/20”
2:00 Hands on Box Jump Overs – 24”/20”
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Med Ball Dumbbell “Bench” Press – 45#/30#
1:00 Ring Row
1:00 Single Dumbbell Box Step Over – 45#/30# @ 24”/20”
1:00 Hands on Box Jump Overs – 24”/20”

Coach’s notes:

Post reps per movement and total reps to comments.

WOD Leaderboard
Comments: 2

Thursday, September 10, 2020

For time complete:


25 Strict Pull-ups
25 Toes to Bar
50 Dumbbell Squat Cleans – 45#/30#/hand
50 Burpees
50 Kettlebell Swings – 1.5/1.0 pood
25 Toes to Bar
25 Pull-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, September 1, 2020

5 rounds for time of:

Run 400m
10 Alternating Dumbbell Ground to Overhead – 50#/35#
40 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Friday, August 28, 2020

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

10 MedBall Cleans  – 20#/14#
10 Hand Release Push Ups

Rest 2:00

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

10 Dumbbell Deadlift – 45#/30#/hand
10 Dumbbell Hang Power Clean
10 Dumbbell Shoulder to Overhead

 

Coach’s notes:

Complete couplets in either order and post order and reps complete for each to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Tuesday, September 1, 2020

5 rounds for time of:

Run 400m
10 Alternating Dumbbell Ground to Overhead
40 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Thursday, July 16, 2020

Every 2:00 for 6 rounds complete:

2 Rope Climbs
Run 200m

Then, NO REST

Every 2:00 for 6 rounds complete:

Run 200m
10 Double Dumbbell Swings – 30#/20#/hand

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10