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Lifting Ourselves and One Another

Archives: Intervals

Saturday, September 23, 2017

5 rounds for time(s):

8 Clean and jerk – 135/95#
16 Cal row/bike/ski
24 Alternating single leg squats (pistols)
REST 2:00

Coach’s notes:

Post time per round and total works time to comments.

WOD Leaderboard
Comments: 5

Sunday, September 17, 2017

6 rounds for time(s) and load(s):

Row 300m
5 Clean and Jerk
Rest 2:30

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Wednesday, September 13, 2017

Tabata Intervals for reps of:

1. Push Ups
2. Box Jumps – 24″/20″
3. Knees to Elbows
4. Shuttle Run – 20 ft

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Tuesday, September 12, 2017

7 Rounds for meters and load

30 second Row
3 Hang Power Clean
Rest 2:00

Coach’s notes:

Post meters for row and load for hang power clean for all sets.

WOD Leaderboard
Comments: 16

Saturday, August 9, 2017

3 Rounds for reps of:

1:00 Left Arm Overhead Kettlebell Walk – 1.5 pood
1:00 Dumbell Step-Up – 35#/20#/hand @ 24”/20”
1:00 Right Arm Overhead Kettlebell Walk
1:00 Burpee Over Box – 24”/20”
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Monday, September 4, 2017

5 Rounds for time(s):

5 D-ball to over shoulder – 150#/100#
10 Deficit Handstand Push-ups -8”/4”
15 Cal Row/Assault/Skierg
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 4

Tuesday, August 22, 2017

5 Rounds for load(s) and time(s) of:

20 Overhead Dumbbell Walking Lunges (one DB in each hand)
Run 400m
Rest 3:00

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Saturday, August 19, 2017

Tabata Intervals for reps of:

1.  Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20#
2.  Double Unders
3.  Push-ups with hand release
4. Dumbbell Power Clean – 45#/30#/hand

Compare to Sunday, March 12, 2017

B.  Peg board or strict pull-up practice – 15 minutes.

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Tuesday, August 15, 2017

Working for 2 minutes and resting for one, complete:

Games Event  – 2223 Intervals
2 Rope Climbs
10/7 cals (Skierg, row, assault)
Max Reps Overhead Squats, until 75 are complete. – 155#/105#

Coach’s notes:

Post rounds required to complete to comments.

WOD Leaderboard
Comments: 9

Friday, August 11, 2017

7 Rounds for time(s) and load(s):

5 Weighted Pull-ups
5 Power Cleans
200m run
REST 2:00

Coach’s notes:

Post load for pull-up and clean and time per round, plus total working time to comments.

WOD Leaderboard
Comments: 7