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 LeaderboardTuesday, February 5, 2019
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 LeaderboardWednesday, 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
Thursday, January 24, 2019
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
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#
Tuesday, December 11, 2018
WOD:
Complete all sets:
- Row 500m, Rest 3:00, Row 500m
- Seated Dumbbell Shoulder Press – 5 reps for max. weight.
- 50 Triple Unders for time.
- Max. Strict Pull-ups – one set.
- 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