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Lifting Ourselves and One Another

Archives: Core

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

Saturday, June 10, 2017

A1.  Peg board assents – 1 rep X 5 sets, rest 90s

A2.  Weighted Back (Hip) Extensions – 8-12 reps X 5 sets, rest 90s

B1.  Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90s

B2.  D-ball Ground to Over Alternating Shoulder – 10 reps X 5 sets, rest 90s

 

Coach’s notes:

Post results for all sets to comments. Note, you can start with A1 and A2 or B1 and B2. Post all results to comments.

WOD Leaderboard
Comments: 1

Sunday, May 28, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP) of:
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Cleans – 135#/95#
Rest 3:00

Compare to Wednesday, April 5, 2017

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

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, May 4, 2017

A.  Work to your heaviest load in the following complex:

2 Power cleans/2 Front Squats/2 Push Jerk

B.  Alternate 3 sets of 10-15 V-sit-ups with 10-15 slow back extensions.

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Wednesday, May 3, 2017

A.  As Many Rounds As Possible (AMRAP) in 17 minutes of:
10 Wallballs – 20#/14# all to 11’
10 Box Jumps – 30”/24”
10 Deadlift – 135#/95#

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 rounds and reps complete in A and results and notes for B to comments.

WOD Leaderboard
Comments: 9

Friday, April 28, 2017

A.  2 Rounds for time:
40 Cal Row
30 Deadlift – 135#/95#
20 Burpees over Bar
10 Bar Muscle-ups

B.  Alternating hollow rock and superman holds – 30s each X 3 sets, rest 1:00 between

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Saturday, April 15, 2017

A.  27, 21, 15, 9 rep rounds for time of:
Row (Cals)
Front Squat – 45#/30#/hand

B.  (10 Hollow rocks, 10s hold/10 Superman/10s hold) X 5 sets, rest 60-90s

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Sunday, April 9, 2017

A.  Alternate Every Minute on the Minute for 20 minutes:

15 Kettlebell Swings – 2.0/1.5 pood
10 Power Snatch – 95#/65#

B.  GHD Sit-ups – 15-20 reps X 5 sets, rest 2:00

 

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 4