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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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Thursday, March 30, 2017

2 Rounds for time of:

50 Foot Handstand Walk (unbroken)
40 Med Ball Cleans – 20#/14#
30 Knees to Elbows
20 Strict Handstand Push-ups
10 Power Cleans – 205#/135#

Compare to January 27, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

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: 4

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

Sunday, March 26, 2017

6 rounds for reps:

Bench Press – 5 reps

NO REST

1:00 Row (cals)

Rest 3:00

Coach’s notes:

Post load per set for bench press and calories per round for row to comments.

WOD Leaderboard
Comments: 5

Saturday, March 25, 2017

17.5

10 rounds for time of:
9 Thrusters, 95 lb/65 lb.
35 Double-unders

Coach’s notes:

Time cap 40 minutes. Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, March 24, 2017

In partners complete:

50 Shuttle runs (20 feet per run)
75 Cal Row while partner hangs from bar
100 Box Jumps – 24”/20”
125 Double unders each
150 Walking Lunges with dumbbells at side – 30#/45#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, March 23, 2017

A.  Oly Complex tech work – Power Clean/Hang Power Clean/Front Squat X 2/Push Jerk X 2

B.  Tabata Intervals for reps:

1. Ring Push-ups
2. Strict Pull-ups
3. Kettlebell Swings – 1.5/1.0 pood
4. Toes to Bar

Coach’s notes:

Post loads and comments for complex and reps per exercise and all totals for tabata.

WOD Leaderboard
Comments: 1

Wednesday, March 22, 2017

A.  Dumbbell Thruster – 6-8 reps X 6-8 sets, rest 1:00-2:00 mins

B.  1 Round for time:

25 Thrusters – 95#/65#
50 Double Unders
20 Thrusters
40 Double Unders
15 Thrusters
30 Double Unders
10 Thrusters
20 Double Unders
5 Thrusters
10 Double Unders

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 4

Tuesday, March 21, 2017

A.  Back Squat – 3, 3, 3, 3, 3, 3

Compare to Thursday, September 17, 2015

B.  Handstand Walk tech work – 10-15 minutes.

Coach’s notes:

Post loads for all sets and comments regarding handstand practice.

WOD Leaderboard
Comments: 11