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Lifting Ourselves and One Another

Yearly Archives: 2018

Tuesday, October 23, 2018

WOD:

5 Rounds for time:

400m Run (or row)
3 Rope Climbs

TT WOD – Strength:

A.  Back Squat –2 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 9-11 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, October 22, 2018

Strict “Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Strict Handstand Push-ups

Compare to February 24, 2018

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, October 21, 2018

“The Chief”

Five, 3 minute AMRAP’s of:

3 Power Cleans – 135#/95#
6 Push-ups
9 Squats

Then Rest 1 Minute.

Coach’s notes:

Post rounds and reps complete per interval and totals to comments.

WOD Leaderboard
Comments: 5

Saturday, October 20, 2018

WOD:

1 round for time of:

40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles

TT WOD – Strength:

A. Deadlift – 5 reps @ 30X1 X 5 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, October 19, 2018

A.  Every 90s for 10 rounds complete:

5 Bar pull-overs
10 Toes to Bar
15s Chin over bar hold

B.  In time remaining record highest and heaviest wallball achieved for 5 consecutive reps.

Coach’s notes:

Post notes for A and height and weight achieved for B to comments.

WOD Leaderboard
Comments: 3

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, October 17, 2018

A.  “Grace” – Complete for time:

30 Clean and Jerk – 135#/95#

B.  With any time remaining work on your max height box jump.

Coach’s notes:

Post time to complete and height reached to comments.

WOD Leaderboard
Comments: 12

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, October 15, 2018

Tabata Intervals for reps:

  1. D-ball ground to over alternating shoulder – choose weight.
  2. Dumbbell push press – 45#/30#/hand.
  3. Rope knees to elbows
  4. Row (cals)

Coach’s notes:

Start at any movement. Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Sunday, October 14, 2018

Complete all sets for time:

  1.  50 Triple Unders
  2. 50 Cal erg of choice (but of course we all like to watch bike!)
  3. 50 Deadlift – 225#/155#
  4. 50 Bench Press – 135#/85#
  5. 50 Shuttle Sprints – 20 ft.

Coach’s notes:

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

WOD Leaderboard
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