Archives: Dumbbells
TT WOD – Partner:
In Partners complete for time:
50 Synchro Wallball Pushpress – 20#/14#
50 Synchro V-ups
50 Synchro Pull-ups
50 Synchro Side Shuffle – 20 ft.
50 Synchro Double Unders
50 Synchro burpees
50 Synchro Row (each)
WOD:
As Many Rounds in 20 minutes of:
10 Seated Dumbbell Press – 45#/30#
10 Knees to Elbows
10 Alternating Dumbbell Ground to Overhead – 45#/30#
Coach’s notes:
Post time to complete Partner WOD and rounds and reps complete for AMRAP to comments.
WOD Leaderboard
Saturday, January 25, 2020
TT WOD – Partner:
In partners complete:
10 Synchronized Rounds of Cindy
Then complete 2 rounds of:
20 Synchronized Clean and Jerk – 135#/95#
30 Synchronized Wallballs – 20#/14#
40 Synchronized Ring Rows
WOD
Partitioning as you see fit complete 3 rounds for time of:
6 Muscle-ups
12 Dumbbell Press – 45#/30#/hand
18 Dumbbell Hang Squat Cleans – 45#/30#/hand
24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”
30 Two Foot Lateral Hops Over Dowel – 24”/20”
600m Row
Saturday, January 18, 2020
TT WOD – Partner:
In Partners complete for time:
500m Row each, then working at the same time complete:
50 Squats each
100 Sit-ups total
50 Squats each
100 Push-ups total
50 Squats each
100 Double Unders total
50 Squats each
100 Thrusters total – 65#/45#
500m Row each
WOD – “Double Triplets”–
21, 15, 9 rep rounds for time of:
Dumbbell Walking Lunges – 50#/35#/hand
Pull-ups
Box Jumps – 24”/20”
Then without rest complete:
10 rounds of:
4 Knees to Elbows
6 Power Snatch – 95#/65#
8 Reverse Double Unders
Coach’s notes:
Post time to complete Partner WOD and time to complete WOD to comments.
WOD LeaderboardFriday, January 10, 2020
Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:
5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar
Coach’s notes:
Dumbbell must be held in a single hand. Post rounds and reps complete to comments.
WOD LeaderboardSaturday, January 4, 2020
TT WOD – Partner:
In partners (one person working at a time) complete for time:
100 Cal Row
100 Push Press – 45#/30#/hand
100 Toes to Bar
100 Ground to Overhead – 45#/30#/hand
100 Cal Row
WOD:
“Barbara” – 5 rounds for time(s) of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 REST
Compare to Saturday, August 29, 2015
Coach’s notes:
Post time to complete partner WOD and times per round and total working time for WOD to comments.
WOD Leaderboard