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Lifting Ourselves and One Another

Archives: Intervals

Tuesday, January 16, 2018

3 Rounds for reps of:

1:00 Left Arm Dumbbell Overhead Walking Lunge – 45#/30#
1:00 Rope Climbs
1:00 Right Arm Dumbbell Overhead Walking Lunge
1:00 Knees to Elbows
1:00 Row (cals)
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Saturday, January 13, 2018

10 Rounds for time(s):

20 Dumbbell Overhead Walking Lunges – 45#/30#/hand (10 steps/side)
15 Toes to Bar
10 Burpees
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Wednesday, January 10, 2018

Tabata Intervals for Reps of:

1. Wallballs – 20#/14#
2. Sumo Deadlift High Pull – 95#/65#
3. Ring Dips
4. Box Jumps – 24″/20″

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Monday, January 8, 2018

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

1 Peg Board Ascent
7 Triple Unders
9 Front Squat – (Unbroken from floor)
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Thursday, January 4, 2018

10 Rounds for time(s) of:

Row 400m
Rest 2:00

 

Coach’s notes:

Post time per row, damper setting and stroke rate to comments.

WOD Leaderboard
Comments: 9

Tuesday, January 2, 2018

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Push Jerk – 95#/65#
1:00 Shuttle Run – 20 ft.
1:00 Toes to Rings
1:00 REST

 

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Thursday, December 28, 2017

5 Rounds for time(s) and loads of:

Row 400m
21 Box Jumps – 24”/20”
12 Deadlift
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 10

Monday, December 25, 2017

10 Rounds for reps of:

30 Air Squats
30 seconds rest
30 second Broomstick Overhead Squat Hold (in bottom)
30 seconds rest

Coach’s notes:

Score is the number of air squats completed. Post reps for each round and total reps to comments. Get the whole family to join in! Merry Christmas Crew!

WOD Leaderboard
Comments: 2

Tuesday, December 19, 2017

6 Rounds for time(s) and loads of:

1 Peg Board Assent
3 Power Snatch
6 Overhead Squats
9 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and weight used, plus total working time to comments.

WOD Leaderboard
Comments: 4

Sunday, December 17, 2017

A.  6 Rounds for time(s):
Row 500m
Rest 3:00

Compare to Monday, April 3, 2017

B.  Sled push/pull work with time remaining.

Coach’s notes:

Post time per row, total working time and notes for sled work to comments.

WOD Leaderboard
Comments: 4