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Lifting Ourselves and One Another

Archives: Oly

Wednesday, August 9, 2017

Split Jerk – 3, 3, 3, 3, 3, 3, 3

Compare to January 14, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Wednesday, August 2, 2017

A.  Snatch – 1, 1, 1, 1, 1, 1, 1
Compare to Friday, June 30, 2017

B1.  10-15 GHD Sit-ups X 3 sets, rest 90s

B2.  Superman Hold – 60s X 3 sets, rest 90s

Coach’s notes:

Post load for A and notes for B to comments.

WOD Leaderboard
Comments: 6

Friday, July 28, 2017

A.   Two foot vertical jump – record highest achieved in 10 minutes.
Compare to Monday, April 10, 2017

B.  Clean/Push Jerk/Front Squat/Split Jerk – work to your heaviest.

Coach’s notes:

Post height achieved in A and load achieved in B to comments.

WOD Leaderboard
Comments: 6

Tuesday, July 25, 2017

A.  Push Press – 3, 3, 3, 3, 3
Compare to Sunday, April 16, 2017

B.  Push Jerk – 3, 3, 3, 3, 3
Compare to Wednesday, February 8, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Wednesday, July 19, 2017

“The Bear, Dumbbells”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without resting the dumbbells on the ground

Coach’s notes:

Perform as the regular Bear, except substitute dumbbells for the barbell.

WOD Leaderboard
Comments: 8

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Thursday, July 6, 2017

A. Muscle Snatch – 2 reps X 6 sets, rest 90-120s

B. Power Snatch – 2 reps X 6 sets, rest 2:00-3:00

Compare to Wednesday, March 25, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Friday, June 30, 2017

A.  Work to a heavy single snatch in 15 minutes:

Compare to Saturday, October 15, 2016

B.  2017 CanWest Games qualifier 17.4 .

21, 18, 15, 12, 9, 6, 3, rep rounds for time of:
Overhead Squat (OHS) – 95#/65#
Toes to Bar

Coach’s notes:

Post load achieved in A and time to complete B to comments.

WOD Leaderboard
Comments: 10

Tuesday, June 27, 2017

Split Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Friday, June 23, 2017

A.  Work to your highest two foot jump in 10 minutes.

B.  6 Rounds for time(s) and load(s):
Row 300m
3 Clean and Jerk
Rest 2:30

Coach’s notes:

Post best vertical jump in A and results for B to comments.

WOD Leaderboard
Comments: 9