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Lifting Ourselves and One Another

Monthly Archives: June 2017

Saturday, July 1, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Friday, June 30, 2017

A.  Work to a heavy single snatch in 15 minutes:

Compare to Saturday, October 15, 2016

B.  2017 CanWest Games qualifier 17.4 .

21, 18, 15, 12, 9, 6, 3, rep rounds for time of:
Overhead Squat (OHS) – 95#/65#
Toes to Bar

Coach’s notes:

Post load achieved in A and time to complete B to comments.

WOD Leaderboard
Comments: 10

Thursday, June 29, 2017

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

15 Push-ups
Run 200m
2 Rope Climbs

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13

Wednesday, June 28, 2017

A.  Work to a 5 rep, unbroken box jump for max height in 10 minutes.

B.  2017 Granite Games Qualifier Workout 2

As Many Reps As Possible (AMRAP) in 6 minutes of:

6 Deadlift – 225#/155#

6 Bar Facing Burpees

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 13

Tuesday, June 27, 2017

Split Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, June 26, 2017

A.  5 X 100m sprints, rest 2-3:00 between

B.  Handstand walk – As far as possible in a single set.

C.  Carry for max distance without setting down – choose a D-ball.

D.  50 Tire flips for time.

Compare to June 13, 2016

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Sunday, June 25, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Compare to May 15, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, June 24, 2017

1 Round for time:

50 Foot Handstand Walk
40 Cal Assault Bike or Row
30 Push-ups with hand release
20 Knees to Elbows
10 Sumo Deadlift – 315#/225#
20 Knees to Elbows
30 Push-ups with hand release
40 Cal Assault Bike or Row
50 Foot Handstand Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Friday, June 23, 2017

A.  Work to your highest two foot jump in 10 minutes.

B.  6 Rounds for time(s) and load(s):
Row 300m
3 Clean and Jerk
Rest 2:30

Coach’s notes:

Post best vertical jump in A and results for B to comments.

WOD Leaderboard
Comments: 9

Thursday, June 22, 2017

A.  4 Rounds for reps of:
1:00 Double unders
1:00 Pull-ups
1:00 Kettlebell (1.5/1.0 pood) Overhead Walking Lunge – alternate arm per round
1:00 Kettlebell Swings
1:00 REST

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

Coach’s notes:

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

WOD Leaderboard
Comments: 13