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Lifting Ourselves and One Another

Monthly Archives: October 2017

Wednesday, November 1, 2017

21, 15, 9 rep rounds for time of:

Squat clean and jerk – 155#/105#
Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, October 31, 2017

A1.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

A2.  Seated Dumbbell Shoulder Press – 6-8 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, October 30, 2017

A. Record your heaviest load achieved in the following complex:
1 Snatch/2 Hang Snatch/3 Overhead Squats

Compare to Thursday, May 18, 2017

B.  Work on your strict muscle-up with time remaining.

Coach’s notes:

Post loads achieved in complex to comments.

WOD Leaderboard
Comments: 11

Sunday, October 29, 2017

A.  3 rounds for time(s) of:
5 D-ball cleans
10 Shoulder to overhead (barbell from floor)
15 Knees to elbows
20 Cal Row
REST 3:00

B. Shoulder mobility and/or supplementary work with time remaining.

Coach’s notes:

Post time per round and total working time to comments

WOD Leaderboard
Comments: 2

Saturday, October 28, 2017

5 rounds for reps of:

1:00 Power snatch – 95#/65#
1:00 Double unders
1:00 Rope Climb
1:00 Medicine ball clean – 20#/14#
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Friday, October 27, 2017

30s work, 30s rest for 32 minutes of:

Box Jumps
Strict pull-ups
Dumbbell Overhead Walking Lunge – 45#/30#/hand
Push-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Thursday, October 26, 2017

Back Squat – 3, 3, 3, 3, 3, 3

Compare to March 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Wednesday, October 25, 2017

1 round for time of:

60 Alteranting single leg squats (pistols)
50 Wallballs – 20#/14#
40 Box Jumps – 24”/20”
30 Deadlifts – 185#/120#
20 Power cleans – 185#/120#
10 Front squats – 185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 24, 2017

5 Rounds for time and reps of:

Run 400m
ARMAP strict press – 95#/65#

Coach’s notes:

Post time to complete and number of reps per round and total reps for press to comments.

WOD Leaderboard
Comments: 10

Monday, October 23, 2017

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1

Compare to August 02, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10