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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
No Comments

Monday, February 17, 2020

3 rounds for reps of:

1:00 Dumbbell Hang Squat Clean – 50#/35#/hand
1:00 Burpee Shuttle Runs – 20 ft.
1:00 Dumbbell Carry/Walk – 20 ft. with 50#/35#/hand (hands at side)
1:00 Dumbbell Bear Crawl – 50#/35#
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Friday, February 7, 2020

Tabata Intervals for reps of:

  1. Box Jump Overs (using hands on box) – 24”20”
  2. Dumbbell Ground to Overhead – 50#/35#/hand
  3. Toes to Rings
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 10

Monday, February 3, 2020

A1.  Dumbbell Shoulder Press – 5 reps X 5 sets, rest 60-90s

A2.  Row – 250m X 5 sets, rest 60-90s

A3.  Handstand Walk – As Far As Possible in one set X 5 sets, rest 60-90s

A4.  Rope Climb – 3 (unbroken) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 14

Wednesday, January 29, 2020

3 rounds for reps of:

1:00 Alternating Single Dumbbell Dumbbell Bear Crawl – 50#/35#
1:00 Sumo Deadlift High Pull – 75#/45#
1:00 Left Arm Dumbbell Push Jerk – 50#/35#
1:00 Toes to Bar
1:00 Right Arm Dumbbell Push Jerk – 50#/35#
1:00 Reverse Unders
2:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

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

Coach’s notes:

Post time to complete each WOD to comments.

WOD Leaderboard
Comments: 7

Sunday, January 19, 2020

A1.  Ring Push-ups – 8-10 reps @ 3010 X 5 sets, rest 60-90s

A2.  Bent Over Barbell Row – 8-10 reps @ 3011 X 5 sets, 60-90s

A3.  Alternating Single Arm Dumbbell Split Jerk – 10 reps (5/arm) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

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 Leaderboard
Comments: 4

Friday, 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 Leaderboard
Comments: 8

Saturday, 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
Comments: 2