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Lifting Ourselves and One Another

Monthly Archives: January 2018

Thursday, February 1, 2018

Complete 1 round for time of:

10 Power Cleans – 185#/120#
20 Strict Pull-ups
30 Box Jumps – 30”/24”
40 Hand Release Push-ups
50 Toes to Rings
40 Hand Release Push-ups
30 Box Jumps – 30”/24”
20 Strict Pull-ups
10 Power Cleans -185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Wednesday, January 31, 2018

Complete as sets for time:

A.  200 Double Unders

B.  100 Air Squats

C.  75 Overhead Walking Lunges – 45#/25# plate

D.  50 Cal Row

Compare to Thursday, November 30, 2017

E.  25 Bar Muscle-ups

Comments: 11

Tuesday, January 30, 2018

Hang (Squat) Snatch – 2, 2, 2, 2, 1, 1, 1, 1, 1, 1

Compare to May 03, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, January 29, 2018

Complete five, 4:00 minute rounds for reps of:

2 Rope Climbs
15 Kettlebell Swings – 2.0/1.5 pood
30 Sit-ups
AMRAP Wallballs – 20#/14#
REST 2:00

Coach’s notes:

Post reps complete for each round and total to comments.

WOD Leaderboard
Comments: 12

Sunday, January 28, 2018

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

10 Knees to Elbows
15 Box Jumps – 24”/20”
20 Alternating Single Leg Squats (Pistols)

*perform 5 burpees every 2:00 minutes

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Saturday, January 27, 2018

A.  Work on your handstand walking, holds, presses for 15-20 minutes.

B.  12, 9, 6, 3 rep rounds for time of:
Sumo Deadlift – 315#/205#
Strict Deficit Handstand Push-up – 6”/3”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, January 26, 2018

1 round for time:

1000m Row
75 Kettlebell Swings – 1.5/1.0 pood
50 Push Press – 95#/65#
25 Chest to Bar Pull-ups
500m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Thursday, January 25, 2018

Work to your heaviest in the following complex:

2 Hang Squat Cleans/2 Squat Cleans/3 Split Jerks

Coach’s notes:

Post load achieved to comments.

WOD Leaderboard
Comments: 13

Wednesday, January 24, 2018

A.  Every Minute On the Minute (EMOM) for 10 minutes:
5 Power Snatch (touch and go)

B.  “2018 Open’s WOD 18.0
21, 15, 9 rep rounds for time of:
Dumbbell Snatch – 50#/35#
Burpee over Dumbbell

Coach’s notes:

Post load used for power snatch and time to complete 18.0 to comments.

WOD Leaderboard
Comments: 17

Tuesday, January 23, 2018

3 Rounds for As Many Reps As Possible (AMRAP)reps of:

1:00 Dumbbell Thruster – 45#/30#
1:00 Double Unders
1:00 GHD Sit-ups
1:00 Bar Muscle-ups
1:00 Side shuffle – 10 ft.
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4