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Lifting Ourselves and One Another

Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Friday, August 12, 2022

Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)

Coach’s notes:

Post load for EMOM and time to complete triplet to comments.

WOD Leaderboard
Comments: 5

Thursday, August 11, 2022

EMOM 16:
Minute 1 | :30 calorie bike/row/ski
Minute 2 | :30 GHD sit-ups

Post-workout:
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.

Coach’s notes:

Post reps/cals for EMOM and totals, plus number of sets for ring support to comments.

WOD Leaderboard
Comments: 4

Wednesday, August 10, 2022

Pre-workout:
EMOM 8:
2 hang squat cleans

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.

Coach’s notes:

Post load for EMOM and reps for each round plus total reps for AMRAP.

WOD Leaderboard
Comments: 5

Tuesday, August 9, 2022

3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (65/95 lb)
2:00 calorie row
– Rest 1:00 after each movement.

Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 3

Monday, August 8, 2022

Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

7 sets for load:
1 squat snatch

Coach’s notes:

Post load for all deadlift and snatch to comments.

WOD Leaderboard
Comments: 4

Sunday, August 7, 2022

AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (35/50 lb)
Knees-to-elbows

Post-workout:
3 sets:
10 DB Bulgarian split squats/leg

Coach’s notes:

Post rounds and reps complete for triplet and load for Bulgarian split squat sets to comments.

WOD Leaderboard
Comments: 5

Saturday, August 6, 2022

For time with a partner:

5,000m row
– From 0-2,500m resting partner must hold double KB/DB front rack (26/35 lb)
– From 2,500-5,000m resting partner performs a hang on the pull-up bar.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, August 5, 2022

5 rounds for time:
20 wall-ball shots (14/20 lb) (11/12 ft)
10 med-ball weighted pull-ups (14/20 lb)

Post-workout:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

Coach’s notes:

Post time to complete couplet to comments.

WOD Leaderboard
Comments: 6

Thursday, August 4, 2022

Pre-workout:
Build to heavy 3-rep deadlift

10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.

 

Coach’s notes:

Post load for deadlift and reps per round for double unders, plus total double unders to comments.

WOD Leaderboard
Comments: 8

Wednesday, August 3, 2022

Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run

Coach’s notes:

Post time per run and total working time to comments.

WOD Leaderboard
Comments: 5