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Lifting Ourselves and One Another

Yearly Archives: 2017

Tuesday, March 28, 2017

A.  Rope Climb Tech work 10 minutes:

B.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:

8 Deadlift

16 Wallballs

Coach’s notes:

Choose your weight for the deadlift, and weight and height for wallball. Post all results to comments.

WOD Leaderboard
Comments: 3

Monday, March 27, 2017

A.. OHS – work to a moderate triple in 12 minutes

B.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

5 Power Snatch – 135#/95#

7 Burpee Pull-ups

Coach’s notes:

Post loads for all sets in A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 11

Sunday, March 26, 2017

6 rounds for reps:

Bench Press – 5 reps

NO REST

1:00 Row (cals)

Rest 3:00

Coach’s notes:

Post load per set for bench press and calories per round for row to comments.

WOD Leaderboard
Comments: 5

Saturday, March 25, 2017

17.5

10 rounds for time of:
9 Thrusters, 95 lb/65 lb.
35 Double-unders

Coach’s notes:

Time cap 40 minutes. Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, March 24, 2017

In partners complete:

50 Shuttle runs (20 feet per run)
75 Cal Row while partner hangs from bar
100 Box Jumps – 24”/20”
125 Double unders each
150 Walking Lunges with dumbbells at side – 30#/45#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, March 23, 2017

A.  Oly Complex tech work – Power Clean/Hang Power Clean/Front Squat X 2/Push Jerk X 2

B.  Tabata Intervals for reps:

1. Ring Push-ups
2. Strict Pull-ups
3. Kettlebell Swings – 1.5/1.0 pood
4. Toes to Bar

Coach’s notes:

Post loads and comments for complex and reps per exercise and all totals for tabata.

WOD Leaderboard
Comments: 1

Wednesday, March 22, 2017

A.  Dumbbell Thruster – 6-8 reps X 6-8 sets, rest 1:00-2:00 mins

B.  1 Round for time:

25 Thrusters – 95#/65#
50 Double Unders
20 Thrusters
40 Double Unders
15 Thrusters
30 Double Unders
10 Thrusters
20 Double Unders
5 Thrusters
10 Double Unders

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 4

Tuesday, March 21, 2017

A.  Back Squat – 3, 3, 3, 3, 3, 3

Compare to Thursday, September 17, 2015

B.  Handstand Walk tech work – 10-15 minutes.

Coach’s notes:

Post loads for all sets and comments regarding handstand practice.

WOD Leaderboard
Comments: 11

Monday, March 20, 2017

A. 3 Position Snatch – tech work, 10-15 mins, only go up to 60% of 1RM.

B. “Randy”
For time:
75 Snatches – 75#/55#

Compare to Monday, May 18, 2015

Coach’s notes:

Post comments and load for tech work and time to complete Randy to comments.

WOD Leaderboard
Comments: 12

Sunday, March 19, 2017

A.  Ring Muscle-up progressions for 10-15 minutes

B.  1 Round for time of:
21 Clean and Jerk – 135#/95#
15 Chest to Bar Pull-ups
15 Clean and Jerk
21 Chest to Bar Pull-ups
9 Clean and Jerk
27 Chest to Bar Pull-ups

 

Coach’s notes:

Post comments for muscle-ups progressions and time to complete B to comments.

WOD Leaderboard
Comments: 2