Archives: Dumbbells
Monday, November 25, 2019
Partitioning as you choose, complete 5 rounds for time(s) of:
50 ft. Handstand Walk
40 Squats
30 Pull-ups
20 Dumbbell Front Squats – 50#/35#/hand
10 Muscle-ups
REST 2:00
Coach’s notes:
Post time per round, total working time and partition notes to comments.
WOD LeaderboardTuesday, November 5, 2019
WOD:
A. As Many Rounds As Possible in 7 minutes of:
1 Rope Climb
5 Dumbbell Thrusters – 50#/35#
9 Box Step Over – single DB
REST 2:00
B. As Many Rounds As Possible in 7 minutes of:
3 Muscle-ups
7 Sumo Deadlift High Pull -95#/65#
11 Push-ups with hand release
TT WOD – Upper Body Accessory:
A1. Decline DB Bench Press – 10 reps X 4 sets, rest 30s.
A2. Inverted Barbell Row – 15 reps X 4 sets, rest 30s.
B. AMRAP 5 mins:
Ring dips x 6
Plyo push-up x 6
C. Hollow rocks: 5 minute max reps.
D. AMRAP 5 minutes:
Banded tricep push-downs x 25
Banded pull-downs x 25
E1. Banded pull-aparts – 25 reps X 3 sets, rest 30s
E2. Zottman curls – 10 reps X 3 sets, rest 30s
Coach’s notes:
Post rounds and reps complete for both triplets in WOD to comments. Post all results for TT WOD to comments.
WOD Leaderboard
Saturday, October 26, 2019
Coach’s notes:
Post time to complete Partner WOD and notes for rounds and reps complete in EMOM for WOD to comments.
WOD LeaderboardThursday, October 17, 2019
WOD:
A1. Double Unders – AMRAP in 1:30 X 5 sets, rest approx. 90s
A2. Dumbbell Turkish Get-Up – 5 reps/arm X 5 sets, rest approx. 90s
With any time remaining work on your inverts – handstand walks, holds and/or push-ups and ring inverts and levers.
TT WOD:
“Simple and Sinister”
100 1-arm KBS with a goal of sub 5 minutes. Can laternate arms as you see fit. Immediately following the 100 swings, perform 10 alternating Turkish Get Ups for quality.
Rest 3 – 5 minutes
A1. Dual KB front rack box step ups (focus on proper knee tracking and upright torso) – 8 reps. No rest. 3 – 4 sets.
A2. 30 Russian twists with a KB x 3-4 sets. Rest 60 – 90s.
Saturday, October 12, 2019
TT WOD – Partner
In partners complete for time:
2500m row alternating at 250m each
100 push-ups alternating at 10 each
75 Synchronized Box Jumps – 24”/20”
50 Synchronized V-ups
25 Rope Climbs
50 Synchronized Kettlebell Swings – 1.5/1.0 mood
75 – Wallballs – 20#/14#
100 Deadlift – 135#/95#
2500m row alternating at 250m each
WOD
3 rounds for reps of:
1:00 Left Hand Dumbbell Overhead Walking Lunges – 50#/35#
1:00 Muscle-ups
1:00 Double Unders
1:00 Right Hand Dumbbell Overhead Walking Lunges
1:00 REST
Coach’s notes:
Post time to complete Partner WOD and reps per movement, per round and all totals for WOD to comments.
WOD Leaderboard
