Archives: Unilateral
Thursday, October 11, 2018
WOD:
1 round for time of:
50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.
TT WOD – Strength:
A. Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Sunday, October 7, 2018
4 Rounds for time(s) of:
80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00
Coach’s notes:
Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.
WOD LeaderboardSaturday, September 29, 2018
WOD:
5 Rounds for loads and time(s):
5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00
TT WOD – Strength:
A1. Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00
B1. Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00
Note: Dumbbell in both hands.
Coach’s notes:
Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.
WOD LeaderboardSaturday, September 15, 2018
WOD:
A. Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.
B. “Isabel”
For time complete:
30 Snatch – 135#/95#
TT WOD – Strength:
A1. Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00
B1. Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00
Note: Dumbbells in both hands.
Saturday, September 8, 2018
10 rounds for time(s) of:
WOD:
Row 250m
Rest 1:00
Compare to: March 9, 2018
TT WOD – Strength:
A1. Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00
B1. Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00
Notes: Dumbbells in both hands.
Thursday, September 6, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 20 minutes of:100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#
Compare to: Monday, May 7, 2018
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 10-12 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale down is push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Monday, August 27, 2018
5 Rounds for load(s) and time(s):
2 Peg board Ascents
5 Bar Pull Overs
14 Single Arm Dumbbell Push Jerk (7/side)
14 Cal Erg – your choice
REST 2:00
Coach’s notes:
Post time per round, dumbbell weightused per round and total working time to comments.
WOD LeaderboardThursday, August 23, 2018
WOD:
In 3 minutes complete:
Row 300m
15 Deadlift – 225#/155#
AMRAP Double Unders
Rest 2:00
REPEAT 5X
TT WOD – Off Season:
A. Sled Pulls – Partner up and alternate for 10, 40 foot pulls each.
B. Medicine ball toss over rig – maximum weight.
C. 200m Dumbbell carry for time – choose your weight, only use one dumbbell and you can only use one hand at a time. You can switch hands throughout the 200m.
D. D-ball standing overhead hold for max time – choose weight.
E. Max weight kettlebell press – 20 reps.
F. Kettlebell Turkish get up – max weight in one set of 5 reps/arm.
