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Lifting Ourselves and One Another

Archives: Couplet

Tuesday, April 17, 2018

21, 15, 9 rep rounds for time of:

Overhead Squat – 135#/95#
Toes to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, March 26, 2018

A.  Work to a heavy 5 rep deadlift in 15 minutes.

B.  5 rounds for time of:
12 Deadlift – 135#/95#
20 Shuttle runs – 10 feet

Coach’s notes:

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

WOD Leaderboard
Comments: 10

Tuesday, March 6, 2018

A.  Work to a heavy triple deadlift in 15 minutes.

B.  1 round for time of:
27 Pull-ups
15 Deadlift – 315#/205#
21 Pull-ups
9 Deadlift
15 Pull-ups
3 Deadlift

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Thursday, February 22, 2018

As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 Burpees to 6 inches over reach
10 Pull-ups

REST 3:00

As Many Rounds As Possible (AMRAP) in 5 minutes of:
12 Dumbbell Step-ups – 30# to 24”/20# to 20” (6 per leg)
12 Box Jumps – 24”/20”

REST 3:00

As Many Rounds As Possible (AMRAP) in 5 minutes of:
14 Push Press – 95#/65#
14 Sumo Deadlift High Pull – 95#/65#

REST as long as you wish!!!!!!!!!!!!!!!!!!

Coach’s notes:

Post rounds and reps complete to comments for each set.

WOD Leaderboard
Comments: 9

Tuesday, February 13, 2018

Complete As Many Rounds As Possible (AMRAP) in 5 minutes of:
50 Double Unders
9 Burpees

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

40 Squats
12 Handstand Push-ups

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

30 Box Jumps – 24”/20”
15 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

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

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

Friday, January 19, 2018

A.  For time complete:
2, 4, 6, 8, 10, 12, 14 ,16, 18, 20
Ascending ladder of Box jumps – 24”/20”
Alternating with
20, 18, 16, 14, 12 ,10, 8, 6, 4, 2
Descending ladder of Push Press – 95#/65#

B.  Complete front and side plank holds for 60s X 2 each.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, January 15, 2018

As Many Reps As Possible (AMRAP)in 18 minutes of:

40 Burpees
30 Hang Squat Clean – 75#/45#
30 Burpees
30 Hang Squat Clean – 135#/95#
20 Burpees
30 Hang Squat Clean – 185#/135#
10 Burpees
AMRAP Hang Squat Clean – 225#/150#

Coach’s notes:

Post reps completed to comments.

WOD Leaderboard
Comments: 17

Sunday, January 14, 2018

21, 15, 9 rep rounds for time of:

Power Snatch -135#/95#
Strict Handstand Push-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1