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Lifting Ourselves and One Another

Monthly Archives: May 2017

Thursday, June 1, 2017

“DT”

5 rounds for time of:
12 Deadlift – 155#/105#
9 Hang Power Cleans
6 Push Jerks

Compare to June 26, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Wednesday, May 31, 2017

A.  Skipping practice (10 or so minutes) – singles, doubles, triples, forwards, reverse, crossovers, single leg, and combos, etc.

B.  1 Round for time of:
10-1 Descending Ladder of Sumo Deadlift High Pull (SDLHP) – 135#/95#
Alternating with
1-10 Ascending Ladder of Shoulder Press – 135#/95#

Compare to Saturday, January 9, 2016

Coach’s notes:

All sets in the ladder must be unbroken. Post time to complete to comments. Also post notes on your skipping practice.

WOD Leaderboard
Comments: 8

Tuesday, May 30, 2017

A.  Dumbbell (Single) Overhead Walking Lunge – 50 feet per arm X 3-4 sets, increase weight per set

B.  5 Rounds for time of:
Run 400m
12 Dumbbell Thrusters – 45#/30#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Monday, May 29, 2017

A.  Power Snatch tech work – work up to a moderate triple in 10-12 minutes:

B.  5 Rope Climbs, then
21, 15, 9 reps rounds for time of
Overhead Squat – 135#/95#
Handstand Push-ups (strict), then
5 Rope Climbs

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Sunday, May 28, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP) of:
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Cleans – 135#/95#
Rest 3:00

Compare to Wednesday, April 5, 2017

B.  Alternate 30s superman and 30s hollow rock holds X 3, rest 60s between.

Coach’s notes:

Post reps per round, per exercise and all totals to comments.

WOD Leaderboard
Comments: 4

Saturday, May 27, 2017

Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, May 26, 2017

All sets for time:

A.  200m carry – pick up something heavy and take it with you.

B.  30 cals on your choice – (assault, row or skierg)

C.  400m sprint.

D.  50 Barbell Shoulder Press – 95#/65#

E.  50 Chest to Bar Pull-ups

Coach’s notes:

Complete in any order. Post order completed and results for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, May 25, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

40 Foot Handstand Walk
30 Box Jumps – 24”/20”
20 Triple Unders
10 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 23, 2017

A.  6 Rounds for times and loads of:
Run 200m
5 Back Squat
Rest 2:00

B.  Play with short, fast sled pushes with time remaining.

Coach’s notes:

Post times and loads for all sets, plus total working time to comments.

WOD Leaderboard
Comments: 7