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Lifting Ourselves and One Another

Archives: Benchmark

Tuesday, November 13, 2018

WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to Thursday, July 19, 2018

TT WOD – Oly:

A. High Hang Muscle Snatch/Snatch Grip Push Press – 5/5 X 5-7 sets, rest approx.. 90s

Notes:  Keep the bar close and lock out aggressively on muscle snatch/time aggressive hips followed by aggressive press.

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 2/2/2 X 5-7 sets.

Notes:  Finish in the pockets, keep bar close in shrug/keep bar close and elbows high and coordinate timing of hips, shrug, then pull/finish in pockets, bar close, elbows high, aggressive punch and balanced catch.

C.  Paused (3s) Overhead Squat – 5 reps X 5-7 sets, rest approx.. 90s

Coach’s notes:

Post the highest load that you reach for the full 7 sets.

WOD Leaderboard
Comments: 8

Friday, November 9, 2018

WOD:

A.  Work to a moderate triple touch and go power snatch in 15 minutes.

B.  Isabel – Complete for time:

30 Snatch – 135#/95#

Compare to Saturday, September 15, 2018

Friday Night Lights WOD (5pm):

50 Partner High Five Burpees
100 Ring Rows
50 Partner Tag Shuttle Runs – 40 ft.
100 Partner Deadlifts – 135# for all.
50 Alternating High Five Push-ups
100 ft. Partner Wheel Barrel Run
50 Synchro Knees to Elbows
100 Twisting Medicine Ball Partner Tosses – 50/side @ 10 ft.
50 Medicine Ball Overhead Squats
100 Double Unders each
50 Over the Rig Wallballs

 

 

Coach’s notes:

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

WOD Leaderboard
Comments: 5

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

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

Thursday, September 20, 2018

WOD:

“Karen”

150 Wallballs for time – 20#/14#

Compare to Tuesday, April 4, 2017

B. Ring Muscle Up tech work with time remaining

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 6-8 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, September 16, 2018

“Cindy”

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

5 Pull-ups
10 Push-ups
15 Squats

Compare to August 21, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Saturday, September 15, 2018

WOD:

A.  Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.

B.  “Isabel”
For time complete:
30 Snatch – 135#/95#

TT WOD – Strength:

A1.  Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00

B1.  Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbells in both hands.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, July 21, 2018

“Eva”

5 Rounds for time of:
Run 800m
30 Kettlebell Swings – 2.0/1.5 pood
30 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, May 28, 2018

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats – 95#/65#

Compare to April 05, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Coach’s notes: Post rounds and reps completed to comments.

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4