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Lifting Ourselves and One Another

Archives: Unilateral

Wednesday, November 25, 2020

7 rounds for time(s) of:

6 Dowel Squat Snatch
10 Pike Raises
14 Single Leg Alternating Glute Bridges
18 Box Jumps
REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Monday, November 23, 2020

A1.  Free Strict Standing Handstand Push-up/Strict Handstand Push-up/Supported Invert Push-up (or lower) – 5-8 reps X 7 sets, rest 90-120s

A2.  Single Leg (loaded) Squats – 8-12 reps/leg X 7 sets, rest 90-120s

A3.  Single Arm Supine Strict Row – 5-8 reps/arm X 7 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, November 13, 2020

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

8 Power Snatch
8 Toes to Bar
8 Pistols

B. Practice freestanding inverts for 20 minutes.

Coach’s notes:

Post notes for inverts and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

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