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Lifting Ourselves and One Another

Monthly Archives: August 2017

Friday, September 1, 2017

5 Rounds for time of:

Run 800 m
40 Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Thursday, August 31, 2017

A.  As Many Rounds As Possible (AMRAP) in 12 minutes of:
1 Strict Muscle-up
5 Medicine Ball Cleans – 20#/14#
2 Strict Muscle-ups
10 Medicine Ball Cleans – 20#/14#
3 Strict Muscle-ups
15 Medicine Ball Cleans – 20#/14#
4 Strict Muscle-ups
20 Medicine Ball Cleans – 20#/14#
5 Strict Muscle-ups
25 Medicine Ball Cleans – 20#/14#
Continue adding 1 muscle-up and 5 med ball cleans each round.

B.  Practice double unders, triple unders, and other skipping skills.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 9

Wednesday, August 30, 2017

A1. Bench Press – 3 reps X 5 sets, rest 2-3:00

Compare to Thursday, July 7, 2016

A2. Front Rack Barbell Walking Lunge – 10 reps (5 per side) X 5 sets, rest 2-3:00

Compare to Thursday, January 19, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Tuesday, August 29, 2017

As Many Rounds As Possible in 21 minutes of:

7 Left Leg Single Box Jump – 24”/20”
14 Kettlebell Swings – 1.5/1.0 pood
7 Right Leg Single Leg Box Jumps
14 Toes to Bar

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Monday, August 28, 2017

Double “Fran”

21, 15, 9, 21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups

 

Compare to January 31, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, August 27, 2017

A. Sotts Press – 3 reps X 6 sets, rest 90-120s

B. Behind the Neck (BTN) Push Press – 2 reps X 6 sets, rest 120-180s

Comments: 3

Saturday, August 26, 2017

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to June 08, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, August 25, 2017

Complete all sets

A.  400m odd object carry for time.

B.  As Many Peg Board assents as possible in one attempt.

C.  3 Consecutive broad jumps for distance.
Compare to Sunday, November 6, 2016

D.  Handstand walk for as far as possible in one attempt.

E.  Max set of triple unders in one set.

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Thursday, August 24, 2017

1 Round for time of:

Run 1 mile, then
27, 21, 15, 9 rep round of:
Deadift – 135#/95#
Wallballs – 20#/14#
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, August 23, 2017

A.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:
7 Power Snatch – 135#/95#
15/12 Cal Row

B.  L-sit Hold and handstand hold practice with time remaining.

Coach’s notes:

Post results for all to comments.

WOD Leaderboard
Comments: 8