Archives: Dumbbells
Tuesday, August 21, 2018
WOD:
Back Squat – 1 ¼ /1/1/1 X 7 sets, rest 2-3:00
TT WOD: Off Season:
A1. Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s
B1. Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s
B2. Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s
B3. Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s
Tuesday, August 14, 2018
6 rounds for load(s) and time(s) of:
8 Dumbbell Box Step Overs
12 GHD Sit-ups
16 Shuttle Sprints – 20 feet
Rest 2:00
Coach’s notes:
Post load and height for box step overs, time per round and total working time to comments.
WOD LeaderboardSaturday, August 11, 2018
6 Rounds for distance, loads and time(s):
6 Broad Jumps
8 Back Squat
10 Single Arm Dumbbell Push Jerk – (5/arm)
Jerk (5/arm)
Rest 3:00
Coach’s notes:
Post distance jumped, load for squat and push jerk, time per round and total working time to comments.
WOD LeaderboardTuesday, August 7, 2018
As Many Reps As Possible (AMRAP) for 12 (24 mins total) rounds of:
WOD:
30s Work – Row for cals
30s Rest
30s Work – Medicine Ball Cleans – 20#/14#
30s Rest
TT WOD – Off Season:
A1. Barbell Bicep Curl – 10-12 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Dumbbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s
B1. Pronated Bent Over Barbell Row – 10-12 reps @ 3011 X 3 sets, rest 60s
B2. Dumbbell (thumbs up) Front Raise – 10-12 reps @ 3011 X 3 sets, rest 60s
B3. Bent Over Dumbbell Reverse Fly – 10-12 reps @ 3011 X 3 sets, rest 60s
Tuesday, July 31, 2018
WOD:
“Isabel”
For time:
30 Snatch – 135#/95#
*every time you break perform 50 double unders.
TT WOD: Off Season
A1. Alternating Dumbbell Bicep Curls – 7-9 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Barbell Tricep Extension – 7-9 reps @ 3010 X 4 sets, rest 60-90s
B1. Standing Dumbbell Lateral Raise – 8-10 reps @3011 X 3 sets, res 10s
B2. Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s
B3. Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s
Tuesday, July 24, 2018
WOD
50, 40, 30, 20, 10 rep rounds for time of:
Push-ups
Sit-ups
*Complete 2 Legless Rope Climbs after each round
TT WOD: Off Season
A1. Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s
A2. Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s
B1. Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s
B2. Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s
B3. Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s
