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Lifting Ourselves and One Another

Archives: Intervals

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

Tuesday, May 23, 2017

A.  6 Rounds for times and loads of:
Run 200m
5 Back Squat
Rest 2:00

B.  Play with short, fast sled pushes with time remaining.

Coach’s notes:

Post times and loads for all sets, plus total working time to comments.

WOD Leaderboard
Comments: 7

Tuesday, May 16, 2017

Tabata Intervals for reps of:

  1. Sumo Deadlift High Pull – 95#65#
  2. Bar Hang
  3. Medicine Ball Clean – 20#/14#
  4. Rings Hold

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, May 12, 2017

A.  25 Vertical Jumps for time. – 24”/18”

Compare to Thursday, September 15, 2016

B.  6 Rounds for time(s) and load(s):
10 Shuttle Runs – 20 feet per pass.
5 Power Snatch
Rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, May 7, 2017

A. 6 rounds for 250m every 2:00, keep the same pace for all sets.

B. Tabata Intervals for reps of:

1. Row (cals)
2. KB Swings – 1.5/1.0 pood
3. Burpees
4. Barbell Shoulder Press – 55#/33#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, April 24, 2017

A. Record your max distance broad jump in 10-12 minutes.

B.  5 Rounds for time(s):
10 Box jumps overs
8 Max height/weight wallballs
6 Bench Press

Coach’s notes:

Post distance jumped in A and all results for B to comments.

WOD Leaderboard
Comments: 8

Thursday, April 13, 2017

A.  Work to a max height box jump in 10-12 minutes:

B.  5 Rounds for time(s):
10 Shuttle runs – 20 feet
15 Burpees
20 Box Jumps – 24”/20”
Rest 2:00

Coach’s notes:

Post times per round and total working time to comments.

WOD Leaderboard
Comments: 12

Monday, April 10, 2017

A.  Two foot vertical jump – record highest achieved in 10 minutes:

B.  6 rounds for time(s) and load:
20 Alternating Single Leg Squats (Pistols)
5 Power Cleans
Rest 2:00

Compare to Saturday, May 21, 2016

Coach’s notes:

Post height achieved in A and time and loads for B to comments.

WOD Leaderboard
Comments: 10

Saturday, April 8, 2017

A.  Tabata Intervals for reps:

  1. Dumbbell Push Press – 45#/30#/hand
  2. Dumbbell Squat Clean -45#/30#/hand
  3. Double Unders
  4. Row (cals)

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

Coach’s notes:

Post reps per exercise, per round and all totals for tabata and notes and comments for B to comments.

WOD Leaderboard
No Comments

Wednesday, April 5, 2017

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

B. Core work – Side bridge X 3 per side, hold as long as possible.

Coach’s notes:

Post reps for all movements and all set, plus totals to comments.

WOD Leaderboard
Comments: 6