Archives: Dumbbells
Saturday, June 6, 2020
At Home WOD
“846” – In memory of George Floyd
In Partners complete for time:
141 Milk Jug Lateral Raises (total)
Run 400m
141 Broad Jumps (total)
Run 400m
141 Milk Jug Push Press (each)
Run 400m
141 Squats (each)
Run 400m
141 Milk Jug Swings (each)
Run 400m
141 Meter Bear Crawl (each)
___ Run 400m
846
WOD:
Complete for time:
141 Bent Over Dumbbell Row
Run 400m
141 Broad Jumps
Run 400m
141 Dumbbell Push Press
Run 400m
141 Squats
Run 400m
141 Dumbbell Swings
Run 400m
141 Meter Bear Crawl
___ Run 400m
846
Coach’s notes:
Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.
WOD LeaderboardMonday, June 1, 2020
At Home WOD:
3 rounds for time under tension of:
1:00 Double Milk Jug Front Rack Right Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Overhead Squat Hold
0:30 REST
1:00 Double Milk Jug Front Rack Left Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Bent Over Row (with 1s pause at top)
0:30 REST
WOD
A1. Front Rack Dumbbell Split Squat – 8-12 reps /leg @ 3030 X 3 sets, rest 90s
A2. Push Press – 10 reps X 4 sets, rest 90s
A3. Strict Pull-ups – 10 reps X 4 sets, rest 90s
Wednesday, May 6, 2020
At Home WOD:
Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:
1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST
WOD:
A1. Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s
A2. Box Jumps – 15 reps X 5 sets, rest approx. 60s
A3. Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s
B1. GHD Raise – 8-12 reps X 3 sets, rest 60-90s
B2. Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s
Notes: Drop set = 10 reps at a given weight, then drop the weight and do 10 more.
Coach’s notes:
Post reps for all sets in At Home WOD and results for all sets in WOD to comments.
WOD LeaderboardSunday, April 12, 2020
At Home WOD
Complete all sets for time in any order.
- 30 STRICT Pull-ups
- 40 Two Foot Vertical Jumps – 24”18”
- 50 “Gorilla” Side Shuffle with Two Hand Touch
- 60 Prone (Toes Down) Back Extensions
- 70 Knee to Elbow Twisting Crunches
- 80 Milk Jug Cross Body Ground to Overhead
WOD
3 Rounds for reps of:
1:00 Toes to Rings
1:00 Dumbbell Box Step Overs – 35#/20#/hand
1:00 Hip Extension
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 Forward/Reverse Shuttle – 20ft.
1:00 REST
Coach’s notes:
Post time to complete each set of At Home WOD and reps per movement per round and all totals to comments.
WOD Leaderboard