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Archives: Dumbbells

Saturday, October 12, 2019

TT WOD – Partner

In partners complete for time:

2500m row alternating at 250m each
100 push-ups alternating at 10 each
75 Synchronized Box Jumps – 24”/20”
50 Synchronized V-ups
25 Rope Climbs
50 Synchronized Kettlebell Swings – 1.5/1.0 mood
75 – Wallballs – 20#/14#
100 Deadlift – 135#/95#
2500m row alternating at 250m each

WOD

3 rounds for reps of:

1:00 Left Hand Dumbbell Overhead Walking Lunges – 50#/35#
1:00 Muscle-ups
1:00 Double Unders
1:00 Right Hand Dumbbell Overhead Walking Lunges
1:00 REST

Coach’s notes:

Post time to complete Partner WOD and reps per movement, per round and all totals for WOD to comments.

WOD Leaderboard
Comments: 1

Monday, October 7, 2019

5 rounds for time of:

Run 400m
10 Dumbbell Front Squats – 50#/35#/hand
35 Double Unders

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 16

Sunday, September 29, 2019

A1.  Single Leg Dumbbell Split Squat – 8-12 reps/leg @ 3030 X 5 sets, rest 90-120s

A2.  Back (hip) Extension – 12-15 reps @ 3030 X 5 sets, rest 90-120s

Between sets practice front and back scales.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, September 26, 2019

WOD:

A.  Snatch Pull – 3 reps X 6 sets, rest approx. 90s

B.  Snatch High Pull – 2 reps X 6 sets, rest approx. 90s

C.  Power Snatch – 3 reps X 6 sets, rest approx. 90s

TT WOD – Opens Prep:

17.1 – For time of:

10 Alternating Dumbbell Snatches – 50#/35#
15 Burpee box jump-overs – 24”/20”
20 Snatches
15 Burpee box jump-overs
30 Snatches
15 Burpee box jump-overs
40 Snatches
15 Burpee box jump-overs
50 Snatches
15 Burpee box jump-overs

Time cap: 20 minutes

Coach’s notes:

Post loads for all sets in WOD and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 11

Thursday, September 19, 2019

WOD:

4 rounds for reps of:

1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest

Compare to Thursday, February 28, 2019

TT WOD – Opens Prep:

12.4 – As Many Reps As Possible in 12 Minutes of:

150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target)
90 Double-unders
30 Muscle-ups

Coach’s notes:

Post reps per round per movement and all totals for WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 10

Saturday, September 7, 2019

TT WOD – Partner:

In partners complete for time:

50 Synchronized Box Jumps – 20” for all
50 Synchronized Knees to Elbows
50 Burpees (total) while one partner rows 1000m.  You must complete 50 burpees and the 1000m row dividing work as you see fit before moving on.
50 hang power snatch – 95#/65#, dividing as you see fit.
50 deadlift while your partner hangs from the bar – 95#/65#
50 push press while your partner holds a plank – 95#/65#
800m run with a single 50#/35# dumbbell each.
100 double unders as a team.

WOD:

A1.  Strict Pull-ups – 5 reps X 5 sets, rest approx. 90s

A2.  Ring Push-ups – 10-12 reps @ 3010 X 5 sets, rest approx. 90s

A3.  Row – 15/12 Cals X 5 sets, 0s rest

A4.  Dumbbell Overhead Squats – 12 reps X 5 sets @ 50#/35#/hand, rest 0s

A5.  Double Unders – 60 reps X 5 sets, rest 120s

Coach’s notes:

Post time to complete partner WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 3

Thursday, September 5, 2019

WOD:

Tabata Intervals for reps of:

  1. Alternating Dumbbell Hang Clean and Split Jerk – 50#/35#
  2. Side Shuffle
  3. Box Jumps – 24”/20”
  4. Chest to Bar Pull-ups

TT WOD – Opens Prep:

14.4 – As Many Rounds As Possible (AMRAP) in 14 minutes of:

60 Cal Row
50 Toes to Bar
40 Wallballs – 20# to 10’/14# to 9’
30 Cleans – 135#/95#
20 Muscle-ups

Coach’s notes:

Post reps per movement, per round and all totals for Tabata and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 5

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 7, 2019

Tabata Intervals for reps of:

  1. 2 Foot Vertical Jumps – 24”/18”
  2. V Sit-ups
  3. Double Bent Over Dumbbell Row – 50#/35#/hand
  4. Burpees

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Monday, August 5, 2019

A1.  Peg Board Accents – 2 reps X 5 sets, rest 90-120s

A2.  Single Leg Squat (Pistol) – 5 reps/leg X 5 sets, rest 90-120s

A3.  Turkish Get-up – 5 reps/arm X 5 sets, rest 90-120s

A4.  Broad Jump – 3 Consecutive Jumps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4