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Lifting Ourselves and One Another

Archives: Core

Sunday, August 13, 2017

A.  Work to your heaviest load in the following complex:
4 Push Press/8 Push Jerk

B1.  L-sit hold for 30s (cumulative) X 3 sets, rest 60s

B2.  Back Extensions – 8-12 @ 4040 X 3 sets, rest 60s

Coach’s notes:

Post load for complex in A and notes for B to comments.

WOD Leaderboard
Comments: 4

Tuesday, August 8, 2017

A.  50, 40, 30, 20, 10 rep rounds for time of:
Wallball – 30#/20#
Triple Unders

B.  Alternate 45s each X 3 sets of superman and hollow body flutter kicks.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Wednesday, August 2, 2017

A.  Snatch – 1, 1, 1, 1, 1, 1, 1
Compare to Friday, June 30, 2017

B1.  10-15 GHD Sit-ups X 3 sets, rest 90s

B2.  Superman Hold – 60s X 3 sets, rest 90s

Coach’s notes:

Post load for A and notes for B to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 26, 2017

A.  3 Rounds for reps:
1:00 Front Rack Dumbbell Walking Lunges – 45#/30#/hand
1:00 Shuttle Run – 20 ft.
1:00 Alternating Dumbbell Snatch – 45#/30#
1:00 Toes to Rings
1:00 REST

B.  Twisting med ball toss to wall 10-15 reps/side alternating with 45 sec side bridge per side X 3 sets.

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Thursday, July 20, 2017

A.  Back Squat – 15, 9, 3

Compare to Sunday, September 4, 2016

B.  Alternate Strict Ring Inverts (5-8) with Superman holds (45s) X 3 each, rest 60s between.

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard
Comments: 10

Saturday, July 15, 2017

A.  6 Rounds for time(s) and load(s) of:
20 Box Jumps
3 Power Cleans (touch and go)
Rest 2:30

B.  Alternate 30s each X 3 sets of superman and hollow body flutter kicks.

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Tuesday, July 4, 2017

A.  Hero Wod “Tyler”

5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High Pull – 95#/65#

B1.  Med Ball Toss to Wall (10-15 reps/side) alternating with L-Sit hold (as long as possible) X 3 sets.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Sunday, July 2, 2017

A.  1 Round for time of:

100 Foot Handstand Walk

50 Dumbbells Thrusters – 45#/30#/hand

50 Strict Pull-ups

100 Foot Handstand Walk

B.  50 V-ups

Coach’s notes:

Post time to complete A to comments. B is NOT for time.

WOD Leaderboard
Comments: 2

Thursday, June 22, 2017

A.  4 Rounds for reps of:
1:00 Double unders
1:00 Pull-ups
1:00 Kettlebell (1.5/1.0 pood) Overhead Walking Lunge – alternate arm per round
1:00 Kettlebell Swings
1:00 REST

B.  Alterante 30s superman and 30s hollow rock holds X 3, rest 60s between

Coach’s notes:

Post reps per exercise per round and all totals to comments.

WOD Leaderboard
Comments: 13

Friday, June 16, 2017

A1.  Seated Dumbbell Press – 6-8 reps X 5 sets, rest 2:00

Compare to Wednesday, August 7, 2013

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Monday, March 6, 2017

B.  30s plank at front/left side/right side, then rest 1:00, repeat 3X.

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 10