Archives: Unilateral
Tuesday, June 11, 2019
WOD:
As Many Rounds As Possible in 35 minutes of:
400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 8-10 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s
Coach’s notes:
Post rounds and reps complete for WOD and all results for TT WOD to comments.
WOD Leaderboard
Thursday, June 6, 2019
WOD:
A1. Rope Climb – 3 reps X 5 sets, rest approx. 90s
A2. Turkish Get-up – 6 reps/arm X 5 sets, rest approx. 90s
Compare to Friday, August 3, 2018
A3. Power Clean – 4 reps (touch and go) X 5 sets, rest approx.. 90s
TT WOD – Accessory:
A1. Strict Eccentric (pull-up) Press Away Lower – 7-9 reps @ 40X1 X 5 sets, rest 90-120s
A2. Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s
B1. Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s
B2. Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s
B3. Bottoms Up Kettelbell Overhead Hold – 60s X 4 sets, rest 60s
Note: If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.
Tuesday, June 4, 2019
WOD:
5 rounds for time of:
Run 400m (smoke permitting, otherwise row)
10 Power Snatch – 95#/65#
10 Toes to Bar
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 5-6 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 6-8 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 10-12 reps/side X 4 sets, rest 60-90s
Tuesday, May 28, 2019
WOD:
Complete 8 rounds for row time(s) and reps every 2:00 of:
Row 250m
AMRAP Double Unders
REST 2:00
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4sets, rest 60-90s
A2. Skin the Cat (control) – 4-5 reps X 4 sets, rest 60-90s
Notes: Progress towards straight legs throughout movement.
B1. Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s
Notes: If you reach 12 reps, progress to 6-8 reps/leg, single leg.
B2. Twisting Medicine Ball Throw – 8-10 reps X 4 sets, rest 60-90s
Coach’s notes:
Post time for row and reps for double unders for WOD and results for TT WOD to comments.
WOD LeaderboardSunday, May 26, 2019
7 rounds for time(s), height(s) and load(s) of:
10 Left Leg Single Leg Box Jump
10 Right Leg Single Leg Box Jump
1 Power Clean/2 Thrusters/3 Shoulder to Overhead
1 Peg Board Climb
REST 2:00
Coach’s notes:
Post height used, weight used, time per round and total working time to comments.
WOD LeaderboardThursday, May 23, 2019
WOD:
A1. Single Arm Alternating Dumbbell Press – 8-10 reps/arm X 4 sets, rest 60-90s
A2. Power Clean – 5 reps (touch and go) X 4 sets, rest 60-90s
B1. Medium Grip Behind the Neck Barbell Press – 8-10 reps X 4 sets, rest 60-90s
B2. Legless Rope Climb – 2 reps X 4 sets, rest 60-90s
TT WOD – Accessory:
A1. Strict Eccentric (Pull-up) Press Away Lower – 6-8 reps @ 40X1 X 5 sets, rest 90-120s
A2. Seated Dumbbell External Rotation and Press – 8-10 reps (control) X 5 sets, rest 60s
B1. Banded Lateral rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s
B2. Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s
B3. Bottoms up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s
Notes: If you complete 60s hold, then move from shoulder to overhead and back slowly at 5050 for the 60s.
Tuesday, May 14, 2019
WOD:
A1. Seated Dumbbell Single Arm Alternating Shoulder Press – 8 reps/arm X 4 sets, rest 60-90s
A2. GHD Sit-ups – 15-25 reps X 4 sets, rest 60-90s
A3. Row – As Many Cals As Possible in 45s X 4 sets, rest 2 mins
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60s-90s
A2. Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s
B1. Medicine Ball Hamstring Curl – 8-10 reps @ 30X1 X 4 sets, rest 60-90s
B2. Twisting Medicine Ball Throw – 8-10 reps/side X 4 sets, rest 60-90s
Thursday, May 2, 2019
WOD:
For time complete:
Isabel – 30 Snatch – 135#/95#
Grace – 30 Clean and Jerk – 135#/95#
Fran – 21, 15, 9, rep rounds of:
Thrusters – 95#/65#
Pull-ups
Compare to Monday, December 3, 2018
TT WOD – Accessory:
A. Bottoms Up KB Press – 8-10 reps/arm @ 3030 X 4 sets, rest 60-90s between sets.
B1. Farmers Carry (DB’s or KB’s) – 60s X 4 sets, rest, rest 60s
B2. Overhead Barbell Hold – 60s X 4 sets, rest 60s
C. Plank Complex – 45s each at Front/Left/Right X 3 sets, rest 30-60s
Thursday, April 25, 2019
WOD:
Alternating Every Three Minutes on the Minute (EMOM) for 24 minutes complete
15 Kettlebell Swings – 1.5/1.0 pood
15 Knees to Elbows
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Single Arm Alternating Dumbbell Bridge Press – 8-12 reps/arm @ 30X1 X 4 sets, rest 60s
A2. Single Arm Bent Over Unsupported Dumbbell Row – 8-12 reps/arm @ 3011 X 4 sets, rest 60s
B1. Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s
B2. Banded Anti-Rotation Press – 8-10 reps/side @ 3033 X 3 sets, rest 30-60s
