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Lifting Ourselves and One Another

Monthly Archives: November 2016

Thursday, December 1, 2016

27, 21, 15, 9 rep rounds for time of:

Thrusters – 95#/65#
Burpees Over Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, November 30, 2016

Work to your heaviest load in the following complex:

Power Clean/Push Jerk/Front Squat/Hang Squat Clean/Push Jerk/Front Squat

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 14

Tuesday, November 29, 2016

Sumo Deadlift – 5, 5, 5, 5, 5, 5

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Monday, November 28, 2017

As Many Rounds As Possible (AMRAP) in 25 minutes of:

50 ft. single leg hop, left
50 ft. single leg hop, right
25 Wallballs
50 ft. Handstand Walk
25 Toes to Rings

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Sunday, November 27, 2016

1 Round for time:

150 Double Unders
50 Dumbbell Ground to Overhead – 60#/40#
25 Burpees Pull-ups
500m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, November 26, 2016

  1. 15:00 Handstand walk progressions
  2. 15:00 Rope Climb progressions
  3. 15:00 D-ball playToday’s WOD is UNstructured play.  If you have handstand walks, set up an obstacle course.  If you don’t, practice with a partner and work on any progressions.  Same goes for rope climb: if you got them, play with seated starts, L-sit, legless up, AND down, etc.  Try climbing two ropes, one in each hand.  Don’t have rope climbs? Work on progressions.  D-ball play: deadlift, carry, hold, overhead squat, front squat and anything else you can think of.  Today, just play!

Coach’s notes:

Post your results regarding anything and everything to comments.

WOD Leaderboard
Comments: 4

Friday, November 25, 2016

6 Rounds for loads, height and times.

20 Dumbbell Step-ups (10/leg)
3 Snatch
Rest 2:30

Coach’s notes:

Post load and height for step-ups, load for snatch and time per round plus total working time to comments.

WOD Leaderboard
Comments: 8

Thursday, November 24, 2016

Tabata intervals for reps:

  1. Box Jumps – 24”/20”
  2. Knees to Elbows
  3. Shoulder Press – 75#/45#
  4. Thruster – 75#/45#

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 11

Wednesday, November 23, 2016

Front Squat – 1, 1, 1, 1, 1, 1, 1

Compare to September 01, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 23

Tuesday, November 22, 2016

With a continuously running clock complete:

2:00 Row (Cals)
2:00 Clean and Jerk – 135#/95#
2:00 Burpees
2:00 Deadlift – 135#/95#
2:00 Row

Coach’s notes:

Post reps per exercise and total reps to comments.

WOD Leaderboard
Comments: 14