Archives: Unilateral
Sunday, August 23, 2020
1 round for time of:
50 Pull-ups
50 Dumbbell “Bench” Press – 45#/30#/hand off Med Ball
50 Alternating Single Leg Squats (pistols)
50 Kettlebell Swings – 1.5/1.0 pood
50 Overhead Dumbbell Alternating Forward Lunges – 45#/30#/hand
50 Kettlebell Swings – 1.5/1.0 pood
50 Alternating Single Leg Squats
50 Dumbbell “Bench” Press – 45#/30#/hand off Med Ball
50 Pull-ups
Sunday, July 5, 2020
As Many rounds as possible in 30 minutes:
5 Hang Dumbbell Clean and Push Jerk/5 Double Dumbbell Swings
10 Dumbbell Burpees (no jump)
15 V-ups
REST 2:00
Coach’s notes:
Choose your own weight for the dumbbell complex and burpee. Post time per round and number of rounds complete.
WOD LeaderboardTuesday, June 30, 2020
Complete all 3 sets in any order and switch every 10 minutes:
- 10 Rope Climbs of the hardest variety you are capable. (Legless L-sit from seated holding L position up and lowering all the way back to seated in L position as hardest version. Scale as needed from here.)
- Turkish Get-up – 5/arm X 5 sets, taking approx. 2:00 per set.
- Front and Back Scales for 10 minutes.
Monday, June 8, 2020
At Home WOD:
As Many Rounds As Possible in 20 minutes of:
10 Left Side Milk Jug Side Plank with Rotation
10 Tuck Jumps
10 Right Side Milk Jug Side Plank with Rotation
10 Hamstring Curls
10 Chair Dips
WOD:
As Many Rounds As Possible in 20 minutes of:
10 Left Side Dumbbell Side Plank with Rotation – 15#/10#
10 Tuck Jumps
10 Right Side Dumbbell Side Plank with Rotation
10 Hamstring Curls
10 Ring Dips
