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Archives: Dumbbells

Friday, February 16, 2018

Every Minute on the Minute (EMOM) for 21 minutes complete:

15/12 Cal Row
30 foot Handstand Walk
20 Dumbbell Front Rack Walking Lunges – 20#/30#

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 5

Tuesday, February 13, 2018

Complete As Many Rounds As Possible (AMRAP) in 5 minutes of:
50 Double Unders
9 Burpees

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

40 Squats
12 Handstand Push-ups

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

30 Box Jumps – 24”/20”
15 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Wednesday, February 7, 2018

As Many Rounds As Possible (AMRAP) in 17 minutes of:

10 Toes to Bar
15 Medicine Ball Cleans – 20#/14#
20 Dumbbell Front Rack Walking Lunges – 45#/30#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Saturday, February 3, 2018

Complete 6, 3:00 rounds of the following:

10 Dumbbell Push Press – 40#/25#/hand
10 Dumbbell Burpees – 40#/25#/hand
AMRAP Shuttle Run – 20 ft.
Rest 2:00

Coach’s notes:

Post number of shuttle runs complete per round and total complete to comments.

WOD Leaderboard
Comments: 1

Wednesday, January 24, 2018

A.  Every Minute On the Minute (EMOM) for 10 minutes:
5 Power Snatch (touch and go)

B.  “2018 Open’s WOD 18.0
21, 15, 9 rep rounds for time of:
Dumbbell Snatch – 50#/35#
Burpee over Dumbbell

Coach’s notes:

Post load used for power snatch and time to complete 18.0 to comments.

WOD Leaderboard
Comments: 17

Tuesday, January 23, 2018

3 Rounds for As Many Reps As Possible (AMRAP)reps of:

1:00 Dumbbell Thruster – 45#/30#
1:00 Double Unders
1:00 GHD Sit-ups
1:00 Bar Muscle-ups
1:00 Side shuffle – 10 ft.
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Tuesday, January 16, 2018

3 Rounds for reps of:

1:00 Left Arm Dumbbell Overhead Walking Lunge – 45#/30#
1:00 Rope Climbs
1:00 Right Arm Dumbbell Overhead Walking Lunge
1:00 Knees to Elbows
1:00 Row (cals)
1:00 Rest

Coach’s notes:

Post rep per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Saturday, January 13, 2018

10 Rounds for time(s):

20 Dumbbell Overhead Walking Lunges – 45#/30#/hand (10 steps/side)
15 Toes to Bar
10 Burpees
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Tuesday, January 9, 2018

5 Rounds for time of:

20 Alternating Dumbbell Ground to Overhead
15 Knees to Elbows
10 Calorie Erg (of your choice)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3