Archives: Dumbbells
Thursday, May 24, 2018
WOD
1 Round for time of:
16 Bar Muscle-ups
30 Pistols
50 ft. Handstand Walk
12 Bar Muscle-ups
30 Pistols
75 ft. Handstand Walk
8 Bar Muscle-ups
30 Pistols
100 ft. Handstand Walk
TT WOD – Gymnastics:
A1. Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s
SCALE = off box
Notes: Goal is to establish position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 6-8 reps @ 30X1 X 6 sets, rest 90-120s
B1. Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s
Tuesday, May 22, 2018
WOD:
Clean and Jerk – 10, 5, 2
TT WOD – Gymnastics
A1. Seated Dumbbell Shoulder Press – 5-7 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s
Note: Hold false grip as much as possible.
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 resp @ 3012 X 4 sets, rest 60-90s
B2. Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 60-90s
Saturday, May 19, 2018
TT WOD – Partner
A. Work on a weakness in lifting.
B. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs – 24”/20”
7 Thrusters – 135#/95#
21 Double Unders
Rest until the running clock reaches 20:00, then in teams of two complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump Overs – 24”/20”
9 Push Press – 135#/95#
9 Ring Dips
WOD
20, 16, 12, 8, 4 reps for time of:
Wallballs – 20#/14# to 11’/10’
Dumbbell Walking Lunges – 50#/35#/hand, one overhead, one at shoulder
Toes to Bar
TT WOD – Gymnastics
A. For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.
B. Complete As Many Rounds As Possible (AMRAP) of:
Run 200m
30s false grip hold
Run 200m
30s ring support
Coach’s notes:
Coach’s notes: Post time to complete regular WOD to comments. For TT WOD’s, post all results to comments.
WOD LeaderboardThursday, May 17, 2018
WOD:
2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups
TT WOD – Gymnastics:
A1. Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s
SCALE = off box
Notes: Goal is to establish position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s
B1. Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s
Coach’s notes:
Post time to complete WOD to comments. For TT WOD post all results to comments
WOD LeaderboardTuesday, May 15, 2018
WOD:
A. 2018 Regional Event 6
Complete for time:
4 Rope Climbs
16 Thrusters – 155#/105#
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters
B1. Front Plank – 60s X 3 sets, rest 60s
B2. Superman – 60s X 3 sets, rest 60s
TT WOD – Gymnastics
A1. Seated Dumbbell Shoulder Press – 6-8 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps @ 3012 X 4 sets, rest 90s
B2. Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 90s
Coach’s notes:
Post time to complete A and notes for B to comments. For TT WOD post all results to comments.
WOD LeaderboardThursday, May 10, 2018
WOD:
Perform 30s work/30s rest for each movement and complete 5 rounds of:
Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups
Coach’s notes: Post reps complete per movement, per round and all totals to comments.
TT WOD – Gymnastics
A1. Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120
SCALE = off box
Note: Goal is to establish proper position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s
B1. Sotts Press – 10-12 reps X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s
Coach’s notes: Post results for all sets to comments.
Tuesday, May 8, 2018
WOD:
5 Rounds for time of:
Run 400m
10 Squat Snatch – 135#/95#
Coach’s notes: Post time to complete to comments.
TT WOD – Gymnastics:
A1. Seated Dumbbell Shoulder Press – 7-9 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 8-10 reps X 5 sets @ 3012, rest 90-120s
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2. Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s
Coach’s notes: Post loads for all sets to comments.
Monday, May 7, 2018
As Many Rounds As Possible (AMRAP) in 20 minutes of:
100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#
Coach’s notes:
Opposing leg does not touch down for entire 100 ft each round for Rx'd. Post rounds and reps complete to comments.
WOD LeaderboardSunday, May 6, 2018
TT WOD – Competitive
A. 1 Mile run, then
3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then
Run 1 Mile.
B. As Many Rounds As Possible (AMRAP) in 8 minutes of:
30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#
Coach’s notes: Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.
WOD:
3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups
REST 3:00
3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees
Coach’s notes: Post time to complete both triplets and total working time to comments.
Tuesday, May 1, 2018
WOD
A1. Box Jump – 1 rep X 6 sets, rest 90-120s
A2. Peg Board Ascent – 2 reps X 6 sets, rest 90-120s
A3. Twisting Med Ball Throw – 10-12 reps/side X 6 sets, rest 90-120s
Coach’s notes: Post results for all sets to comments.
TT WOD – Gymnastics
A1. Seated Dumbbell Shoulder Press – 8-10 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 8-12 reps X 5 sets @ 3012, rest 90-120s
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2. Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s
Coach’s notes: Post loads for all sets to comments.