Archives: Unilateral
Sunday, January 26, 2020
Sunday, January 12, 2020
100 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk – 50#/35#/hand
80 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
60 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
40 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
20 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
10 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
With any time remaing work on reverse skipping.
Friday, January 10, 2020
Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:
5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar
Coach’s notes:
Dumbbell must be held in a single hand. Post rounds and reps complete to comments.
WOD Leaderboard
Thursday, December 26, 2019
WOD:
A. Work to your heaviest in 12 minutes for:
Single Arm Dumbbell Overhead Squat – 5 reps/side.
B. 50, 40, 30, 20, 10 rep rounds for time of:
Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#
TT WOD – Snatch:
A. Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s
Note: If you break the set, you must start that set over from the beginning.
B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s
Coach’s notes:
Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.
WOD LeaderboardTuesday, December 17, 2019
WOD:
5 rounds for time of:
1 Pegboard Ascent
100 Double Unders
10 DB Split Snatches – 80#/50#
10 DB Hang Clean and Jerk – 80#/50#
Compare to Saturday, August 17, 2019
TT WOD – Snatch:
A. Snatch Drop/Snatch Balance – 1/2 X 5-7 sets, rest 90-120s
B. Tall Snatch/Hang Squat Snatch – 1/2 X 5-7 sets, rest 90-120s
Sunday, December 8, 2019
A. 4 minutes complete:
25 Dumbbell Box Step Overs – 24”/20” with single DB @ 50#/35#, then
AMRAP Box Step Overs with time remaining.
NO REST, then
B. Working every odd minute complete:
50 Shoulder to Overhead – single DB @ 50#/35#
50 DB Front Rack Walking Lunges – single DB @ 50#/35#}
50 Pull-ups
50 DB Thrusters – single DB @ 50#/35#
