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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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Tuesday, March 19, 2019

WOD:

A.  90s erg of choice.

B.  120s AMRAP Overhead Squat – 135#/95#

C.  10 Side Shuffles (20 ft.) – fastest on 3 attempts.

D.  Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.

E.  75 Kettlebell Swings for time – choose your weight.

TT WOD – Opens Prep:

17.1 – For time complete:

10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

*Time cap = 20 minutes.

 

Coach’s notes:

Post results for all sets in the WOD and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 3

Monday, March 18, 2019

A1.  Dumbbell Front Rack Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

A2.  L-Hold – As Long As Possible X 5 sets, rest 90-120s

A3.  Standing Dumbbell Press – 7 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Sunday, March 17, 2019

Complete As Many Rounds As Possible in 22 minutes of:

1:00 Bar Hang
50 Squats
40 Ring Rows
30 Back Extensions
20 Pistols (10/leg)
10 Wall Walks

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Saturday, March 16, 2019

TT WOD – Partner:

In partners complete:

Row 2000m,
Then complete As Many Reps As Possible (AMRAP) of the following complex in 8 minutes:
2 Deadlift/2 Hang Power Clean/2 Front Squats/2 Shoulder to Overhead – 135#/95#
Row 1000m,
Then complete As Many Reps As Possible (AMRAP) of the following movements in 8 minutes:
Dumbbell Overhead Walk (45#/hand/30#/hand) while partner holds a d-ball (125#/80#)
Row 500m

WOD:

5 rounds for height, load and time(s) of:

2 Rope Climbs
14 Single Leg Box Jumps (7/side)
7 Clean and Jerk
REST 2:00

Coach’s notes:

Post time, reps for each AMRAP and distance walked for partner WOD and results for WOD to comments.

WOD Leaderboard
Comments: 2

Friday, March 15, 2019

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 15

Thursday, March 14, 2019

WOD:

21, 15, 9 rep rounds for time of:

GHD Sit-ups
Power Snatch – 115#/75#
Wallballs – 20# to 11’/14# to 10′

 

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Wednesday, March 13, 2019

A1.  Clap Push-ups – AMRAP X 5 sets, rest 90-120s

A2.  Strict Chest to Bar/Kipping Pull-ups – AMRAP/5 X 5 sets, rest 90-120s

A3.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, March 12, 2019

WOD:

A.  1 round for time of:

Row 500m
100 Single unders
Row 400m
75 Double Unders
Row 300m
50 Reverse Single Unders
Row 200m
25 Triple Unders
Row 100m

B.  Practise Handstand holds with any time remaining.

TT WOD – Opens Prep:

18.3 – 2 rounds for time of:

100 Double unders
20 Overhead Squats – 115#/80#
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches – 50#/35#
100 Double Unders
12 Bar Muscle-ups

*Time cap = 14 minutes.

Coach’s notes:

Post time to complete WODs to comments.

WOD Leaderboard
Comments: 4

Monday, March 11, 2019

Complete As Many Reps As Possible (AMRAP) in 9 minutes of:

10 Power Clean – 95#/65#
5 Bar Muscle-ups
10 Overhead Squats – 95#/65#

REST 5:00

Row 1000m

Coach’s notes:

Post rounds and reps complete for triplet and time for row to comments.

WOD Leaderboard
Comments: 11

Sunday, March 10, 2019

3 Rounds for time(s) and reps(s) of:

1:00 Handstand Hold
1:00 AMRAP Left Arm Dumbbell Ground to Overhead – 50#/35#
1:00 Front Plank
1:00 AMRAP Right Arm Dumbbell Ground to Overhead
1:00 Burpees over Dumbbell
1:00 REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2