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Lifting Ourselves and One Another

Archives: Supersets

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

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

Sunday, June 25, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Compare to May 15, 2017

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, June 10, 2017

A1.  Peg board assents – 1 rep X 5 sets, rest 90s

A2.  Weighted Back (Hip) Extensions – 8-12 reps X 5 sets, rest 90s

B1.  Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90s

B2.  D-ball Ground to Over Alternating Shoulder – 10 reps X 5 sets, rest 90s

 

Coach’s notes:

Post results for all sets to comments. Note, you can start with A1 and A2 or B1 and B2. Post all results to comments.

WOD Leaderboard
Comments: 1

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, May 17, 2017

A1.  GHD Sit-ups – 15-20 reps X 5 sets, rest 90s

A2.  Shoulder Press – 5 reps X 5 sets, rest 90s

Compare to Monday, October 11, 2010

B1.  Ring Push-ups – 8-12 reps X 3 sets @ 3030 tempo, rest 90s

B2.  Strict Toes to Bar – 6-10 reps X 3 sets @ 3030, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Monday, May 15, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Tuesday, May 9, 2017

A1.  Alternating Barbell Forward Lunge – 8-10 per leg X 5 sets, rest 90-120s

A2.  Alternating Dumbbell Turkish Get-up – 3 per side X 5 sets, rest 90-120s

B.  D-ball hold – 3 sets X Maximum time, rest 90-120s

 

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, May 2, 2017

A1.  Dumbbell Split Squat – 8-12 reps/leg X 4 sets, rest 90s

A2.  (Weighted) Dips – 12-15 reps X 4 sets, rest 90s

A3.  Legless Seated Rope Climb – 1 accent and decent  X 4 sets, rest 90

Coach’s notes:

For rope climb start seated, pull to top and then lower al the way back to seated. Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, April 7, 2017

A1.  Overhead Barbell Walking Lunges – 10 Steps X 5 sets, rest 2 mins

Compare to Friday, May 29, 2015

A2.  D-ball Ground to Over Alternating Shoulder (unbroken) – 10 reps X 5 sets, rest 2:00

B.  Handstand Push-up tech (kipping) or strength (strict) work.

Coach’s notes:

Post results and comments for all sets.

WOD Leaderboard
Comments: 5