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Lifting Ourselves and One Another

Archives: Complex

Friday, October 12, 2018

A.   1 Muscle Snatch/2 BTN Snatch Grip Push Press/3 Snatch Balance X 5 sets, rest 90-120s

B.  3 Touch and Go (Squat) Snatch X 5 sets, rest 2-3:00

Coach’s notes:

Post loads for all sets to comments. HAPPY BIRTHDAY COACH!

WOD Leaderboard
Comments: 10

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 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 – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, September 18, 2018

WOD:

Work to your heaviest in the following complex:

Tall Snatch/Hang Snatch/Overhead Squat/Snatch Balance

TT WOD: Strength

A.  Back Squat – 3 reps @ 32X0 X 8 sets, rest 2-3:00

B1. Back Extension – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 7-9 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 9.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, September 1, 2018

Work to your heaviest in the following complex:

High Hang Snatch/Hang Snatch (above knee)/Hang Snatch (below knee)/Overhead Squat

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, August 17, 2018

WOD:

Work to your heaviest in the following complex.

High Hang Power Clean/Hang Power Clean (above knee)/Hang Power Clean (below knee)

 

TT WOD – Partner (5:00 Pre-BBQ)

In Partners complete:

150 Cal Erg/120 Cal/100 Cal – (your choice)
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
100 Cal Erg/80 Cal/60 Cal
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
50 Cal Erg/40 Cal/20 Cal

Coach’s notes:

Post loads for all sets to comments.  Don’t forget to come for our 5:00pm Member Appreciation Partner WOD, with BBQ to follow. Everyone is welcome and scaling options are listed so all can participate

WOD Leaderboard
Comments: 6

Thursday, July 26, 2018

WOD:

Work to your heaviest load in the following complex:

Snatch/Overhead Squat/Hang Snatch/Overhead Squat

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

Coach’s notes:

Post load achieved to comments.

WOD Leaderboard
Comments: 7

Wednesday, July 4, 2018

Work to your heaviest in the following complex:

4 Push Jerk/6 Hang Squat Cleans/12 Deadlift

Coach’s notes:

Take the bar from the floor, after the hang cleans you can switch to a mixed grip, but the deadlifts must be unbroken with no rest on the floor.

WOD Leaderboard
Comments: 9

Wednesday, June 6, 2018

Work to your heaviest load in the following complex:

Hang Squat Snatch/Overhead Squat X 1/Hang Squat Snatch/Overhead Squat X 2/Hang Squat Snatch/Overhead Squat X 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, May 2, 2018

Work to your heaviest load in the following complex:

Snatch/Hang Snatch/High Hang Snatch/Overhead Squat X 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, April 28, 2018

WOD:
Work to your heaviest in the following complex:

Clean Pull/Squat Clean and Jerk

Coach’s notes:  Post loads for all sets to comments.

TT WOD – Partner:

  1. Work strength movement that is current weakness
  2. In teams of two, alternating each movement, complete ten rounds for time of:
    400 Meter Run
    40 Air Squats
    10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Comments: 4