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Lifting Ourselves and One Another

Monthly Archives: December 2017

Thursday, December 14, 2017

5 Rounds for time of:

15 KB Swings – 2.0/1.5 pood

20 Single Leg Alternating Squats – pistols

Every minute perform 5 burpees.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Wednesday, December 13, 2017

Work to your heaviest load in the following complex:

1 Power Clean/2 Hang Squat Cleans/3 Front Squats

 

Coach’s notes:

Post loads for all working sets.

WOD Leaderboard
Comments: 12

Tuesday, December 12, 2017

6 rounds for height, load and time(s):

12 Single Arm Dumbbell Shoulder to Overhead – 6/arm
16 Box Jumps (Unbroken)
20 Cal Row
Rest 2:00

Coach’s notes:

Post load for shoulder to overhead, height for box jumps, time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Monday, December 11, 2017

As many Reps As Possible in 32 minutes of:

30s Knees to Elbows
30s Rest
30s Overhead Squat – 135#/95#
30s Rest
30s Kettlebell Swings – 1.5/1.0 pood
30s Rest
30s Strict Ring Dips
30s Rest

Coach’s notes:

Post reps per exercise and totals to comments.

WOD Leaderboard
Comments: 6

Sunday, December 10, 2017

A.  Power Snatch tech work for 15-20 mins.

B.  As Many Rounds As Possible in 15 minutes of:
1 Peg Board Assent
10 Power Snatch – 95#/65#
20 Kettlebell Overhead Walking Lunges (10 left arm/10 right arm) – 1.5/1.0 pood

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Saturday, December 9, 2017

Deadlift  2, 2, 2, 2, 2, 2

Compare to November 26, 2013

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, December 8, 2017

A.  Dumbbell Turkish Get-up – 5 per arm X 3 sets, rest 1-2 mins between sets.
Compare to Saturday, October 21, 2017

B.  1 Round for time:
30 Cal Erg (your choice)
30 Burpees
30 Box Jump Overs – 24”/20”
30 Strict Pull-ups
300 Double Unders

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Thursday, December 7, 2017

A.  Power Clean – 1, 1, 1, 1, 1, 1, 1
Compare to Sunday, April 20, 2014

B. Thruster – 2, 2, 2, 2, 2, 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Wednesday, December 6, 2017

As Many Rounds and Reps As Possible (AMRAP) in 20 minutes of:

10 Wallballs – 20#/14# to 11’/10’
15 Sumo Deadlifit High Pull – 95#/65#
20 Foot Handstand Walk – Unbroken

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Tuesday, December 5, 2017

5 Rounds for time(s) and loads:

3 Rope Climbs
7 Clean and Jerk
21 Toes to Bar
Rest 2:00

Coach’s notes:

Post time and load per round plus total working time to comments.

WOD Leaderboard
Comments: 8