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Lifting Ourselves and One Another

Monthly Archives: March 2010

Wednesday, March 31, 2010

A.  High bar Back Squat – 2-4 reps @ 30×0 x 7 sets, rest 2:00-3:00

B.  5 sets of 30 unbroken double unders – rest as needed between sets.

Coach’s notes:  Post load for each set in back squat and number of attempts to get the 5 sets of 30 double unders.

Comments: 9

Tuesday, March 30, 2010

A1.  AMRAP Standing Dumbbell Shoulder Press @ 2110 x 5 sets, rest 2:00

A2.  Row 45 seconds for average watts x 5 sets, rest 2:00

Coach’s notes:  Guys use 35 lbs and gals 20 lbs per hand for shoulder press and post reps to comments.  For row post average watts per set and average watts divided by body weight for each set.

Comments: 16

Monday, March 29, 2010

 

5 rounds for time:

5 Power Clean

10 Burpees

200 m Run

Coach’s notes:  WOD #3 from Sectionals.  Guys use 155 lbs and gals 105 lbs for power cleans.  Post time to complete to comments. 

Comments: 24

Sunday, March 28, 2010

“Canadian Crippler”

For time:

30 Chest to Bar Pull Ups

15 Deadlifts (225/155 lbs)

400 m Run

30 Push Ups

15 Push Press or Jerks (135/85 lbs)

30 Squats

15 Front Squats (135/85 lbs)

400 m Run

15 Deadlifts (225/155 lbs)

30 Chest to bar Pull Ups

Coach’s notes:  Post time to complete to comments.

Comments: 18

Saturday, March 27, 2010

AMRAP in 7 minutes:

Thrusters

Coach’s notes:  Guys use 95 lbs and gals 65 lbs.  Barbell must be taken from the floor.  Post reps to comments.

Comments: 7

Friday, March 26, 2010

3 RM OHS

Coach’s notes:  With a 20 minute time limit, determine your 3 RM OHS.  If you want to do it as per the sectionals you have only 3 attempts.

Comments: 13

Thursday, March 25, 2010


5 rounds for time(s):

Row 250 m

15 Toes to Bar

Rest 2:00

Coach’s notes:  Post times for each set and total to comments.

Comments: 18

Wednesday, March 24, 2010

1 round for time:

1 Deadlift

1 round of Cindy

2 Deadlift

1 round of Cindy

3 Deadlift

1 round of Cindy…….

until you reach 10 Deadlift and 1 round of Cindy

Coach’s notes:  Guys use 250 lbs and gals 165 lbs for the deadlift.  1 round of Cindy is 5 pull ups, 10 push ups and 15 squats.  Post time to complete to comments.

Comments: 19

Tuesday, March 23, 2010

Push Jerk –  3, 2, 1, 3, 2, 1

Coach’s notes:  Post load for all sets to comments.

Comments: 17

Monday, March 22, 2010

1 round for time:

100 Walking Lunges

75 Ball Slams

50 Burpees

25 Knees to Elbows

50 Back Extensions

75 Sit Ups

100 Squats

Coach’s notes:  Post time to complete to comments.  Guys use 20 lb and gals 14 lb balls for ball slams. 

Comments: 25