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Archives: Dumbbells

Sunday, June 28, 2020

50 Cal Row/Ski/Bike, then complete

40, 30, 20, 10 rep rounds for time of:

Dumbbell Push Jerk – 40#/25#
Med Ball Switch Lunge

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Friday, June 26, 2020

A1.  Dumbbell Bench (med ball) Press – 10 reps @ 3010 X 5 sets, rest 90s
 
A2.  Pull-ups – 20 reps X 5 sets, rest 90s
 
A3.  V-ups – 15 reps X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, June 25, 2020

7 rounds for time(s) of:

13 Burpees to Plate – 45#/ 25#
15 Dumbbell Deadlift – 50#/35#/hand
17 Med Ball Cleans – 20#/14#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 12

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Wednesday, June 17, 2020

Complete 3 rounds for reps of:

1:00 Alternating Dumbbell Ground to Overhead – 50#/35#
1:00 Reverse Unders
1:00 Toes to Bar
1:00 Med Ball Cleans
1:00 Hands on Box Jump Overs – 24”/20”
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

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 Leaderboard
Comments: 1

Monday, 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

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
No Comments

Wednesday, May 20, 2020

At Home WOD:

5 Rounds for time(s):

7 Forward/Reverse Shuttle Sprints – 20ft
20 Milk Jug Overhead Squats
70 Couch Toe Taps
Rest 2:00

WOD:

5 Rounds for time(s) of:

45s Assault Bike Sprints
15 Double Dumbbell Overhead Squats – 35#/20#/hand
60 Double Unders
rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

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 Leaderboard
Comments: 1

Sunday, April 12, 2020

At Home WOD

Complete all sets for time in any order.

  1. 30 STRICT Pull-ups
  2. 40 Two Foot Vertical Jumps – 24”18”
  3. 50 “Gorilla” Side Shuffle with Two Hand Touch
  4. 60 Prone (Toes Down) Back Extensions
  5. 70 Knee to Elbow Twisting Crunches
  6. 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
Comments: 4