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Lifting Ourselves and One Another

Monthly Archives: September 2015

Monday, September 21, 2015

1 Round for time:

30 Cal Row or Assault
30 Strict Dips
30 Hang Power Cleans – 135#/95#
30 Strict pull-ups
30 Alternating Single Leg Squats (Pistols)
30 Sumo Deadlift High Pull (SDLHP) – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Sunday, September 20, 2015

Deadlift – 5, 5, 5, 5, 5

Compare to December 04, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, September 19, 2015

1 Round for time:

Run 400,
21 Clean and Jerk – 185#120#
Run 400m
15 Clean and Jerk
Run 400m
9 Clean and Jerk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Friday, September 18, 2015

2 Rounds for time:

30 Dumbbell (DB) Snatch – 70#/45#
30 Knees to Elbows
30 Wallballs – 30#/20#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, September 17, 2015

A. Back Squat – 3, 3, 3, 3, 3
Compare to January 16, 2015
B.  Shoulder Press – 3, 3, 3, 3, 3
Compare to  July 18, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Wednesday, September 16, 2015

For time:

100 Double Unders
50 Calorie Row
25 Step ups with dumbbells – 45#/30#/hand

Coach’s notes:

Gals step up to 20", guys 24". Post time to complete to comments.

WOD Leaderboard
Comments: 19

Tuesday, September 15, 2015

Every Minute on the Minute (EMOM):

7  Thursters – 75#/55#
7 Pull ups
7 Burpees

Coach’s notes:

If you do not complete 10 minutes, rest 3 minutes and do a second round. Post minutes complete to comments.

WOD Leaderboard
Comments: 8

Monday, September 14, 2015

21, 15, 9 rep rounds for time of:

Deadlift – 225#/150#
Box Jumps  – 24″/20″

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 28

Sunday, September 13, 2015

For time:

Row 50/40 cal Row
40 Wallballs – 20#/14# @ 10ft/9ft
30 Toes to Bar
20 Handstand Push ups (HSPU)
10 Muscle Ups

Coach’s notes:

This was Event 3 at the 2015 Attollo Cup. True Attollo standard is 12 minute time cap. Post time to complete to comments.

WOD Leaderboard
Comments: 8

Saturday, September 12, 2015

5 Rounds for time(s):

Run 40o m
Broad Jump 100 m
Rest 90 seconds

Coach’s notes:

This one you can do at home and then come in to cheer on your classmates at the Attollo Cup! Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1