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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

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, July 24, 2020

Tabata Intervals for reps of:

  1. Medicine Ball Twisting Throw (alternate sides per round)
  2. Single Kettlebell Box Step Overs – 1.5/1.0 pood
  3. Single Arm Kettlebell Swings (alternate hands each set) – 1.5/1.0 pood
  4. Hands on Box Jump Overs – 24”/20”

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 3

Tuesday, July 21, 2020

5 rounds for time(s) of:

8 Bar Muscle-ups
20 Single Arm Dumbbell Alternating Forward Lunges (10 reps/leg/arm) –
50#/35#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Sunday, July 12, 2020

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

A2.  Single Arm Dumbbell Clean/Single Arm Dumbbell Split Jerk – 5/5 reps/side X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

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 Leaderboard
Comments: 6

Tuesday, June 30, 2020

Complete all 3 sets in any order and switch every 10 minutes:

  1. 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.)
  2. Turkish Get-up – 5/arm X 5 sets, taking approx. 2:00 per set.
  3. Front and Back Scales for 10 minutes.

Coach’s notes:

Post order complete and results for each set to comments.

WOD Leaderboard
Comments: 3

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

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

No Comments

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1