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Lifting Ourselves and One Another

Monthly Archives: January 2010

Sunday, January 31, 2010

As many rounds in 20 minutes:

 

20 Walballs (unbroken)

15 Pull-ups

 

Coach’s notes:  Guys use 20 and gals 14 lb wallball to 10 feet.  Post number of rounds to comments.

Comments: 14

Saturday, January 30, 2010

Front Squat  2, 2, 2, 2, 2, 2

Coach’s notes:  Post load for each set to comments. 

Compare to October 8, 2009

Comments: 6

Friday, January 29, 2010

“Jackie”

1000 m Row

50 Thrusters

30 Pull Ups

Coach’s notes:  Guys and gals use 45 lbs for thrusters.  Post time to comments.

Compare to January 12, 2009

Comments: 15

Thursday, January 28, 2010

 1 round for time:

50 Push Ups

10 Box Jumps

40 Push Ups

20 Box Jumps

30 Push Ups

30 Box Jumps

20 Push Ups

40 Box Jumps

10 Push Ups

50 Box Jumps

Coach’s notes:  Guys use 24 ” and glas 18 ” for box jumps.  Post time to complete to comments.

Comments: 16

Wednesday, January 27, 2010

 

Part 1: 

As many 1-5 Back Squat Ladder in 10 minutes: 

Part 2: 

Alternating Tabatas of:
GHD Sit-ups
Jumping Pull-ups
 

Coach’s notes: For the ladder you must rack the bar between each set in the ladder.  In other words, take the bar off the rack and perform 1 squat, then re-rack it, take the bar back out and perform 2 squats, re-rack it, remove it again and do 3 reps, etc. up to 5 reps, then start again at 1 rep.  Guy’s weight is 225 lbs and gal’s 155lbs.  Post rounds of ladder complete and load used (if scaled) and total Tabata reps for each exercise to comments.  Rest as needed between parts 1 and 2.

Comments: 19

Tuesday, January 26, 2010

 Push Jerk  1, 1, 1, 1, 1, 1

 

Coach’s notes:  Post loads to comments.

Compare to July 1, 2009

Comments: 13

Monday, January 25, 2010

 

Big Dawg Competition WOD # 2

 

2000m Row and AMRAP Double Unders in 10 minutes 

 

Coach’s notes:  Post time for row and number of double unders to comments.

Comments: 31

Sunday, January 24, 2010

 

Part 1: 

As many rounds as possible in 15 minutes:
15 Unbroken KB Swings
15 Unbroken Back Extensions
 

Rest 5 minutes

 Part 2: 

3 Rounds for reps: 

AMRAP Knees to Elbows

Rest 60s

 

Coach’s notes: Guys use 1.5 pood for KB swings, gals use 1 pood.  Post rounds + reps for part 1 and reps for knees to elbows for part 2 to comments.

Comments: 10

Saturday, January 23, 2010

 

“Dating Sage”

 

5 rounds for time:
10 Snatch

15 Pull-ups

20 Thrusters

 

Coach’s notes: This one is for the board.  Guys use 95lbs for snatch and 75lbs for thrusters, gals use 65lbs for snatch and 55lbs for thrusters.

Comments: 8

Friday, January 22, 2010

5 rounds for time and reps:
60 Walking Lunges
AMRAP Bench Press
Rest 3 minutes
 
Coach’s notes: Use bodyweight for bench press or scale as required.  Post total working time and load and reps for bench press to comments.  
Comments: 15