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Lifting Ourselves and One Another

Archives: Intervals

Thursday, May 3, 2018

WOD

A.  Side Shuffle Interval Sprints – 10 reps (touches) X 5 sets, rest 90s between sets.

Notes:  Distance is 10 feet, both hands and both feet must cross over line completely and both hands must touch the floor.

B.  1 Round for time of:
50 Kettlebell Swings – 1.5/1.0 pood
40 Burpees
30 Clean and Jerk – 45#/30#/hand
20 Triple Unders
10 Ring Muscle-ups

Coach’s notes:  Post time per interval in A and time to complete B to comments.

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

 

Comments: 7

Monday, April 30, 2018

A.   Shoulder Press – 3, 3, 3, 3, 3, 3

B.  For time(s):
Row 500m
Rest 3:00
Row 500m
Rest 3:00
Row 500m

Coach’s notes:

Post loads for A and times for B to comments.

WOD Leaderboard
Comments: 16

Friday, April 27, 2018

5 Rounds for time(s):

15 Cal Row
10 Left Arm Dumbbell Overhead Walking Lunges (5 steps/ leg)
15 GHD Sit-ups
10 Right Arm DB OH Walking Lunges
REST 2:30

Coach’s notes:

Choose weight for dumbbell and increase per set if possible. Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Friday, April 20, 2018

Tabata intervals for reps of:

  1.  Dumbbell Front Squats – 50#/35#/hand
  2.  Sit-ups
  3.  Power Clean -135#/95
  4. Push-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Monday, April 16, 2018

A.  Work to a moderate snatch double in 15 minutes.

B.  5 Rounds for time(s) of:
12 Strict Pull-ups
9 Triple Unders
6 Snatch
Rest 2:00

Coach’s notes:

Post results for each movement, time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Wednesday, April 11, 2018

10 Rounds for time(s):

1 Peg Board Assent
10 Box Jumps – 30”/24”
10 Power Snatch – 115#/75#
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Thursday, April 5, 2018

6 Rounds for time(s):

3 Rope Climbs
6 Barbell Push Press (take from floor)
9 Triple Unders
12 D-ball Ground to Over Alternating Shoulder
Rest 2:00

Coach’s notes:

Post load for push press and d-ball and time per round and total working time to comments.

WOD Leaderboard
Comments: 15

Monday, April 2, 2018

5 Rounds for time(s):

20 Dumbbell step-ups to box (10 /leg) – 24”/20”
15 GHD Sit-ups
10 Strict Pull-ups
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 5

Monday, March 19, 2018

A.  3 Rounds for time(s):
Row 300m
10 Burpees over rower
1 Peg Board assent
Rest 1:00

B.  3 Rounds for time(s):
20 Wallballs – 20#/14#
15 Sumo Deadlift High Pull – 95#/65#
10 Box Jumps – 24”/20”
Rest 1:00

C.  Practice skipping with any time remaining, singles, doubles, triples, forwards, backwards, etc.

Coach’s notes:

Complete intervals in any order and post time per round and total working times to comments.

WOD Leaderboard
Comments: 1

Wednesday, March 14, 2018

1 Round for time(s):

Row 500m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 300m
10 Box Jumps
10 Wallballs
Rest 2:00
Row 400m
20 Box Jumps
20 Wallballs
Rest 2:00
Row 500m
30 Wallballs
30 Box Jumps

Coach’s notes:

Post time for each round and total working time to comments.

WOD Leaderboard
Comments: 18