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Lifting Ourselves and One Another

Archives: Oly

Tuesday, May 22, 2018

WOD:

Clean and Jerk – 10, 5, 2

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

Note:  Hold false grip as much as possible.

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 resp @ 3012 X 4 sets, rest 60-90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 60-90s

 

Coach’s notes:

Post heaviest load achieved for each set to comments for the WOD.

WOD Leaderboard
Comments: 7

Friday, May 18, 2018

Hang Squat Snatch – 2, 2, 2, 2, 1, 1, 1, 1, 1

Compare to January 30, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Wednesday, May 2, 2018

Work to your heaviest load in the following complex:

Snatch/Hang Snatch/High Hang Snatch/Overhead Squat X 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, April 28, 2018

WOD:
Work to your heaviest in the following complex:

Clean Pull/Squat Clean and Jerk

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

TT WOD – Partner:

  1. Work strength movement that is current weakness
  2. In teams of two, alternating each movement, complete ten rounds for time of:
    400 Meter Run
    40 Air Squats
    10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Comments: 4

Tuesday, April 24, 2018

A1.  Front Squat – 1 rep X 6 sets, rest 2:00

Compare to Thursday, August 28, 2014

A2.  Ring Push-up – 10-15 reps X 6 sets @ 31X0, rest 2:00

Compare to Wednesday, May 17, 2017

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

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

Sunday, April 15, 2018

A.  Squat Clean Thruster – 1, 1, 1, 1, 1, 1, 1
B.  Push Press – 2, 2, 2, 2, 2, 2, 2

TT WOD – Competitive

A.  Squat Clean Thruster – 1, 1, 1, 1, 1, 1, 1

B.  21, 15, 9 rep rounds of: (time cap = 8:00)
Alternating Single Arm Dumbbell Snatch – 80#/55#
Ring Dips
Scale = 50#/35# and Hand release push-ups
C.  As Many Rounds in 20 minutes of:
50 Double Unders/scale = 100 Singles
40 Pull-ups/scale = ring rows
30 Thrusters – 95#/65#/scale = 65#/45#
20 Cal Row/scale = 16 cals
10 Handstand Push-ups/scale = 30s Handstand hold

 

Coach’s notes:

Post loads for all sets to comments. TT WOD – Competitive post results for all sets as well.

WOD Leaderboard
Comments: 10

Tuesday, April 3, 2018

Clean and Jerk – 2, 2, 2, 2, 2, 2

Compare to July 21, 2013

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Friday, March 30, 2018

Complete As Many Rounds As Possible (AMRAP) in 18 minutes of:

1 round of:
300 singles
30 Power Cleans – 95#/65#, then complete

2 rounds of:
150 Double Unders
15 Power Cleans – 165#/105#, then complete

3 Rounds of:
25 Triple Unders
10 Power Cleans – 225#/155#

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 7

Wednesday, March 28, 2018

Work to your heaviest set in the following complex:

Snatch/Hang Snatch/Overhead Squat/Snatch Balance

Coach’s notes:

Post load achieved to comments.

WOD Leaderboard
Comments: 10