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Lifting Ourselves and One Another

Monthly Archives: November 2017

Friday, November 24, 2017

A.  Behind the neck snatch grip push press – 2 reps X 5 sets, rest 2:00

B.  Overhead Squat (OHS) – 3 reps X 5 sets, rest 2:00

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Thursday, November 23, 2017

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

3 Wall Walks
6 Ring Dips
9 Box Jumps – 30”/24”
12 GHD Sit-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 22, 2017

Max "DT"

Complete one round of the following complex for Max weight:
12 Deadlift
9 Hang Power Clean
6 Jerks

Coach’s notes:

Complex must be completed unbroken; in other words, bar cannot rest on floor. Post load for complex to comments.

WOD Leaderboard
Comments: 13

Tuesday, November 21, 2017

A. Set-up an obstacle course and practice handstand walks – 15 minutes.

B.  3 Rounds for reps of:
1:00 Handstand Push-ups
1:00 Dumbbell Hang Squat Cleans – 45#/30#/hand
1:00 Shuttle run – 20 ft.
1:00 Toes to Bar

Coach’s notes:

Post comments for A and reps for B to comments.

WOD Leaderboard
Comments: 3

Monday, November 20, 2017

25 Calorie Erg (your choice)
12 Power Snatch
21 Pull ups
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Sunday, November 19, 2017

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

A2.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 2:00

A3.  Back Extension – 12-20 reps X 5 sets, rest 2:00

Note:  Pause at top

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, November 18, 2017

3 Rounds for time:

500 m Row
5 Rope Climbs
21 Push Jerks – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Friday, November 17, 2017

As Many Reps As Possible (AMRAP) in 25 minutes of:

5 Triple Unders
10 Wallballs – 20#/14# to 11 feet
15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Thursday, November 16, 2017

A. Power Clean – 2, 2, 2, 2, 2, 2, 2

B. Core work – side bridge x 3 per side, hold as long as possible.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7