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Lifting Ourselves and One Another

Archives: Supersets

Sunday, November 19, 2017

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

A2.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 2:00

A3.  Back Extension – 12-20 reps X 5 sets, rest 2:00

Note:  Pause at top

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Sunday, November 12, 2017

A1.  Deadlift – 3 reps X 5 sets, rest 2:00
Compare to April 14, 2017

A2.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 2:00
Compare to Saturday, October 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, October 31, 2017

A1.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

A2.  Seated Dumbbell Shoulder Press – 6-8 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, October 18, 2017

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

Compare to Wednesday, May 17, 2017

A2.  Weighted Pull-up – 3 reps X 5 sets, rest 2:00-3:00

Compare to Saturday, January 7, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, October 14, 2017

A1.  Bench Press – As Many Reps As Possible (AMRAP) X 5 Sets @ 135#/95#, rest 2-3:00

A2.  Broad Jumps – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Friday, August 25, 2017

B.  With time remaining practice handstand walks.

Coach’s notes:

Post reps for A1 and total reps, and distance for all sets in A2 to comments.

WOD Leaderboard
Comments: 1

Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, September 8, 2017

A1.  Weighted Pull-ups – 5 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

A2.  Triple Unders  – 10-20 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, August 30, 2017

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

Compare to Thursday, July 7, 2016

A2. Front Rack Barbell Walking Lunge – 10 reps (5 per side) X 5 sets, rest 2-3:00

Compare to Thursday, January 19, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Sunday, August 13, 2017

A.  Work to your heaviest load in the following complex:
4 Push Press/8 Push Jerk

B1.  L-sit hold for 30s (cumulative) X 3 sets, rest 60s

B2.  Back Extensions – 8-12 @ 4040 X 3 sets, rest 60s

Coach’s notes:

Post load for complex in A and notes for B to comments.

WOD Leaderboard
Comments: 4

Monday, July 31, 2017

A1.  Dumbbell Turkish Get-up – 5 per arm X 5 sets, rest 90s
Compare to Wednesday, July 5, 2017

A2.  Bench Press – 5 reps X 5 sets, rest 90s
Compare to Wednesday, July 12, 2017

A3.  Peg Board Assent – 2 assents X 5 sets, rest 90s
Note:  Do not come off wall between reps.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8