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Lifting Ourselves and One Another

Archives: Strength

Thursday, July 20, 2017

A.  Back Squat – 15, 9, 3

Compare to Sunday, September 4, 2016

B.  Alternate Strict Ring Inverts (5-8) with Superman holds (45s) X 3 each, rest 60s between.

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard
Comments: 10

Wednesday, July 12, 2017

A1.  Bench Press – 5 reps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

A2.  Long Jump – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

B.  Muscle-up transition and progression work with time remaining.

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, July 10, 2017

Sumo Deadlift – 3, 3, 3, 3, 3, 3

Compare to September 29, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

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

Monday, July 3, 2017

A.  75 Wallballs – 30#/20# to 10 feet.

B.  Front Squat – 3, 3, 3, 3, 3, 3

Compare to Sunday, April 30, 2017

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 12

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

Wednesday, June 21, 2017

Back Squat – 5, 5, 5, 5, 5

Compare to January 01, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Friday, June 16, 2017

A1.  Seated Dumbbell Press – 6-8 reps X 5 sets, rest 2:00

Compare to Wednesday, August 7, 2013

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Monday, March 6, 2017

B.  30s plank at front/left side/right side, then rest 1:00, repeat 3X.

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 10

Sunday, June 11, 2017

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

Max Height Box Jump – 5 reps
Back Squat – 5 reps
Rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2