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Lifting Ourselves and One Another

Yearly Archives: 2017

Sunday, November 19, 2017

A1.  Dumbbell Bench Press – 5 reps X 5 sets, rest 2:00

A2.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 2:00

A3.  Back Extension – 12-20 reps X 5 sets, rest 2:00

Note:  Pause at top

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, November 18, 2017

3 Rounds for time:

500 m Row
5 Rope Climbs
21 Push Jerks – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Friday, November 17, 2017

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

5 Triple Unders
10 Wallballs – 20#/14# to 11 feet
15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Thursday, November 16, 2017

A. Power Clean – 2, 2, 2, 2, 2, 2, 2

B. Core work – side bridge x 3 per side, hold as long as possible.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

Tuesday, November 14, 2017

A.  15, 11, 7, 3 rep rounds for time of:

Front Squat – 225#/150# (from floor)

Bar Muscle-ups

B.  Practice skipping variations with any time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 11

Monday, November 13, 2017

5 Rounds for time of:

10 Knees to Elbows
20 Burpees
30 Switch Lunges – 15/leg
40 Kettlebell Swings – 1.5/1.0 pood
50 Squats

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Sunday, November 12, 2017

A1.  Deadlift – 3 reps X 5 sets, rest 2:00
Compare to April 14, 2017

A2.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 2:00
Compare to Saturday, October 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, November 11, 2017

Hero WOD "Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

 

Coach’s notes:

Post rounds completed to comments.

WOD Leaderboard
No Comments

Friday, November 10, 2017

Complete all sets for reps:

1. AMRAP burpees in 1:00
2. AMRAP Overhead Squat in 2:00 – 135#/95#
3. AMRAP Peg Board Ascents in 3:00
4. AMRAP Row for calories in 4:00

Coach’s notes:

Perform in any order. Post reps for all sets and total reps to comments.

WOD Leaderboard
Comments: 9