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Lifting Ourselves and One Another

Monthly Archives: March 2017

Saturday, April 1

A.  Handstand skill work – 15 minutes

B1.  Ring Push-ups – 8-12 reps X 5 sets, rest 90-120s
B2.  Strict Pull-ups – 6-8 reps X 5 sets, rest 90-120s

Coach’s notes:

Post progress for handstand work in A and results for B1, B2 to comments.

WOD Leaderboard
No Comments

Friday, March 31, 2017

A.  Work to a moderate 5 rep Sumo Deadlift in 15 minutes.

B.  5 Rounds for time of:
Run 400m
15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

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

WOD Leaderboard
Comments: 16

Thursday, March 30, 2017

2 Rounds for time of:

50 Foot Handstand Walk (unbroken)
40 Med Ball Cleans – 20#/14#
30 Knees to Elbows
20 Strict Handstand Push-ups
10 Power Cleans – 205#/135#

Compare to January 20, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Wednesday, March 29, 2017

A.. Push Jerk – 1, 1, 1, 1, 1, 1, 1
Compare to Tuesday, October 7, 2014

B.  Work on your skipping, singles, double, triples for 10 mins at the end.

Coach’s notes:

Post loads for all sets and notes and comments regarding skipping practice.

WOD Leaderboard
Comments: 5

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: 9

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: 3

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