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Lifting Ourselves and One Another

Archives: Tech

Monday, June 19, 2017

A. 21, 15, 9 rep rounds for time of:
Strict Handstand Push-ups
Power Snatch – 135#/95#

B.  Practice Triple Unders with time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 11

Monday, May 29, 2017

A.  Power Snatch tech work – work up to a moderate triple in 10-12 minutes:

B.  5 Rope Climbs, then
21, 15, 9 reps rounds for time of
Overhead Squat – 135#/95#
Handstand Push-ups (strict), then
5 Rope Climbs

Coach’s notes:

Post notes and loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 7

Saturday, April 29, 2017

A.  10 – 60m accelerations (tech) building to approx. 80-85%, rest 30-60s between.

B.  5 Rounds for time:
Run 400m
20 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 2

Tuesday, April 25, 2017

A.  Turkish Get-up (tech) – 12 minutes.

B.  4 Rounds for reps:
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Shuttle Run – 20 feet
1:00 Kettlebell Sumo Deadlift High Pull – 1.5/1.0
1:00 Strict Pull-ups

Coach’s notes:

Post comments and results for A and all reps and totals for B to comments.

WOD Leaderboard
Comments: 7

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

Wednesday, March 29, 2017

A.. Push Jerk – 1, 1, 1, 1, 1, 1, 1
Compare to Tuesday, October 7, 2014

B.  Work on your skipping, singles, double, triples for 10 mins at the end.

Coach’s notes:

Post loads for all sets and notes and comments regarding skipping practice.

WOD Leaderboard
Comments: 5

Tuesday, March 28, 2017

A.  Rope Climb Tech work 10 minutes:

B.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:

8 Deadlift

16 Wallballs

Coach’s notes:

Choose your weight for the deadlift, and weight and height for wallball. Post all results to comments.

WOD Leaderboard
Comments: 9

Monday, March 27, 2017

A.. OHS – work to a moderate triple in 12 minutes

B.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

5 Power Snatch – 135#/95#

7 Burpee Pull-ups

Coach’s notes:

Post loads for all sets in A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 11