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Lifting Ourselves and One Another

Archives: Intervals

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

Thursday, November 9, 2017

5 Rounds for Load(s) and Time(s):

20 Cals (row, bike or ski)
10 Power Clean
50 Double Unders
Rest 3:00

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Wednesday, November 8, 2017

3 Rounds for Reps:

1:00 Handstand Walk
1:00 Dumbbell Walking Lunges – 45#/30#/hand
1:00 Medicine Ball Cleans – 20#/14#
1:00 Shuttle Run – 20ft.
1:00 Dumbbell Thrusters – 45#/30#/hand
2:00 REST

Coach’s notes:

Post reps for each set to comments.

WOD Leaderboard
Comments: 3

Monday, November 6, 2017

Tabata intervals for reps of:

Ring support
Sumo Deadlift High Pull – 95#/65#
Sit-ups
Push Press – 95#/65#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, October 29, 2017

A.  3 rounds for time(s) of:
5 D-ball cleans
10 Shoulder to overhead (barbell from floor)
15 Knees to elbows
20 Cal Row
REST 3:00

B. Shoulder mobility and/or supplementary work with time remaining.

Coach’s notes:

Post time per round and total working time to comments

WOD Leaderboard
Comments: 2

Saturday, October 28, 2017

5 rounds for reps of:

1:00 Power snatch – 95#/65#
1:00 Double unders
1:00 Rope Climb
1:00 Medicine ball clean – 20#/14#
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Friday, October 27, 2017

30s work, 30s rest for 32 minutes of:

Box Jumps
Strict pull-ups
Dumbbell Overhead Walking Lunge – 45#/30#/hand
Push-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Tuesday, October 17, 2017

5 Rounds for time(s) of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Thursday, October 5, 2017

Tabata Intervals for reps:

  1. Handstand walk
  2. Dumbbell step-ups – 45#/30#/hand to 24”/20”
  3. Strict pull-ups
  4. Medicine ball cleans – 20#/14#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Friday, September 29, 2017

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

50 Double Unders
10 Thrusters
REST 2:00

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

Coach’s notes:

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

WOD Leaderboard
Comments: 3