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Lifting Ourselves and One Another

Monthly Archives: March 2017

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

Saturday, March 18, 2017

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225lb /155lb
55 wall-ball shots, 20lb/14lb. ball to 10ft/9ft. target
55-calorie row
55 handstand push-ups

Coach’s notes:

Post rounds and reps completed to comments.

WOD Leaderboard
Comments: 4

Friday, March 17, 2017

  1.  Push Press – 3, 3, 3, 3, 3
    Compare to Saturday, November 6, 2016
  1. Push Jerk – 2, 2, 2, 2, 2
    Compare to Friday, June 10, 2016
  1. Handstand Push-ups – technical sets of 2-10 reps

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 3

Thursday, March 16, 2017

6 Rounds for time(s) and load(s) of:

Row 400m
15 Ring Dips
20 Deadlift
Rest 2:30

Coach’s notes:

Post time per round, total working time and load for deadlift to comments.

WOD Leaderboard
Comments: 3

Wednesday, March 15, 2017

5 Rounds for time:

15 Dumbbell Push Press – 45#/30#/hand
30 Alternating Single Leg Squats (Pistols) – 15/leg
45 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, March 14, 2017

Record heaviest load achieved in the following complex:

Hang Clean/Clean/Push Jerk/Split Jerk X 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Monday, March 13, 2017

As Many Rounds As Possible in 21 Minutes of:

15 Wallballs – 20#/14#
12 Box Jumps – 24”/20”
9 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11