Archives: Unilateral
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
Sunday, June 7, 2020
Thursday, May 28, 2020
At Home WOD:
Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Milk Jug Reverse Flys
18 Split Squat Jumps (9/side)
WOD:
Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Dumbbell Reverse Flys – 15#/10#
18 Split Squat Jumps (9/side)
Wednesday, May 13, 2020
At Home WOD
Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:
- 10 Double Milk Jug Ground to Overhead Swing
5 Burpees
REST 2:00
2. 10 Double Milk Jug Overhead Alternating Lunges (5/leg)
5 Burpees
REST 2:00
3. 10 Single Arm Milk Jug Squats (5/arm)
5 Burpees
WOD
Complete each set for As Many Reps As Possible (AMRAP) in 8 minutes of:
- 10 Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#
5 Burpees
REST 2:00
- 10 Single Arm Dumbbell Overhead Alternating Lunges (5/leg)
5 Toes to Bar
REST 2:00
2. 10 Single Arm Dumbbell Squats (5/arm)
5 Burpees
Wednesday, May 6, 2020
At Home WOD:
Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:
1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST
WOD:
A1. Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s
A2. Box Jumps – 15 reps X 5 sets, rest approx. 60s
A3. Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s
B1. GHD Raise – 8-12 reps X 3 sets, rest 60-90s
B2. Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s
Notes: Drop set = 10 reps at a given weight, then drop the weight and do 10 more.
Coach’s notes:
Post reps for all sets in At Home WOD and results for all sets in WOD to comments.
WOD Leaderboard