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Lifting Ourselves and One Another

Archives: Dumbbells

Wednesday, February 13, 2019

For time:

Row 1000m
50 Shoulder to Overhead – 135#/95#
100 Single Arm Reverse Dumbbell Walking Lunges – 50#/35#
Row 500m

Coach’s notes:

Perform 50 reps of walking lunges with left arm and 50 with right. Post time to complete to comments.

WOD Leaderboard
Comments: 12

Tuesday, February 5, 2019

WOD:

6, 5, 4, 3, 2, 1, rep rounds for time of:

Strict Muscle-ups
Left Arm Dumbbell Overhead Squat – 50#/35#
Right Arm Dumbbell Overhead Squat – 50#/35#

TT WOD – Opens Prep:

18.2 – 1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squats – 50#/35#
Bar Facing Burpees

18.2a – 1 rep max clean

Coach’s notes:

Post time to complete WOD and time and load for TT WOD to comments.

WOD Leaderboard
Comments: 13

Thursday, January 31, 2019

WOD:

A1.  Deadlift – 3 reps X 5 sets, rest 90-120s

Compare to Sunday, November 12, 2017

A2.  Dumbbell Bench Press – 5 reps X 5 sets, rest 90-120s

TT WOD – Opens Prep:

17.2 – Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50 ft. Dumbbell Walking Lunge – 50#/35#
16 toes to Bar
8 power cleans – 50#/35#

Then 2 rounds of:
50 ft. Dumbbell Walking Lunge – 50#/35#
16 bar muscle-ups
8 power cleans – 50#/35#
Alternate between toes to bar and bar muscle-ups every 2 rounds.

Coach’s notes:

Post loads for all sets of WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 16

Wednesday, January 30, 2019

Tabata Intervals for Reps of:

1. Ring Support
2. V- Sit Ups
3. Dumbbell Walking Lunge – 40#/25#/hand
4. Ring Row

Coach’s notes:

For DB walking lunge hold one DB in front rack and one at the side, switching each round. Post reps per movement per round and totals to comments.

WOD Leaderboard
Comments: 3

Sunday, January 27, 2019

A1.  Single Arm Alternating Dumbbell Seated Press – 5 reps/arm X 5 sets, rest 90-120s

A2.  Strict Toes to Bar – 8-12 reps @ 3030 X 5 sets, rest 90-120s

A3.  Sumo Deadlift High Pull – 10 reps (touch and go) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, January 24, 2019

WOD:

As Many Rounds As Possible in 20 minutes of:

5 Dumbbell Devil’s Press – 50#/35#/hand
2 Rope Climbs
10 GHD Sit-ups

TT WOD – Opens Prep:

11.2 – Complete As Many Rounds and Reps As Possible (AMRAP) in 15 minutes of:

9 Deadlift – 155#/100#
12 Push-ups
15 Box Jumps – 24”/20”

Coach’s notes:

Post rounds and reps complete to comments for WOD and for TT WOD.

WOD Leaderboard
Comments: 13

Friday, January 11, 2019

WOD:

A1.  Single Arm Dumbbell Walking Lunge – 12 steps/side X 5 sets, rest 90-120s

A2.  GHD Sit-ups – 25 reps X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

 

FNL’s Partner WOD (5:00pm):

In Partners complete:

55 Cal row
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Synchronized overhead squats – 95#/65#
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Cal row

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, January 3, 2019

WOD:

A.  Ascending 2 reps every round (2, 4, 6, 8, 10, 12, etc.) complete As Many Rounds As Possible (AMRAP) in 15 minutes of:

Toes to Rings
Front Squat – 50#/35#

B.  Practice skipping with time remaining.

TT WOD – Opens Prep

14.1 – Complete as many rounds and reps as possible in 10 minutes of:

30 double unders
15 power snatches – 75#/55#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, December 26, 2018

A1.  Ring inverts – 5 reps X 5 sets, rest 90-120s

A2.  D-ball ground to over alternating shoulder – 10 reps (5/side) X 5 sets, rest 90-120s

A3.  Dumbbell front (paused) squat – 6 reps X 5 sets, rest 90-120s

Notes:  Pause 3 FULL seconds in the bottom.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Tuesday, December 11, 2018

WOD:

Complete all sets:

  1. Row 500m, Rest 3:00, Row 500m
  2. Seated Dumbbell Shoulder Press – 5 reps for max. weight.
  3. 50 Triple Unders for time.
  4. Max. Strict Pull-ups – one set.
  5. L-Sit – 3:00 total.

 

TT WOD – Oly:

A.  BTN Push Press – 2 reps X 5-7 sets, rest 90-120s

B.  Snatch Balance – 2 reps X 5-7 sets, rest 90-120s

C.  Power Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

 

Coach’s notes:

Complete in any order and post results for all sets to comments.

WOD Leaderboard
Comments: 4