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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.


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Friday, November 24, 2017

A.  Behind the neck snatch grip push press – 2 reps X 5 sets, rest 2:00

B.  Overhead Squat (OHS) – 3 reps X 5 sets, rest 2:00

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Thursday, November 23, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

3 Wall Walks
6 Ring Dips
9 Box Jumps – 30”/24”
12 GHD Sit-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 22, 2017

Max "DT"

Complete one round of the following complex for Max weight:
12 Deadlift
9 Hang Power Clean
6 Jerks

Coach’s notes:

Complex must be completed unbroken; in other words, bar cannot rest on floor. Post load for complex to comments.

WOD Leaderboard
Comments: 13

Tuesday, November 21, 2017

A. Set-up an obstacle course and practice handstand walks – 15 minutes.

B.  3 Rounds for reps of:
1:00 Handstand Push-ups
1:00 Dumbbell Hang Squat Cleans – 45#/30#/hand
1:00 Shuttle run – 20 ft.
1:00 Toes to Bar

Coach’s notes:

Post comments for A and reps for B to comments.

WOD Leaderboard
Comments: 3

Monday, November 20, 2017

25 Calorie Erg (your choice)
12 Power Snatch
21 Pull ups
Rest 2:00

Coach’s notes:

Post time to complete per round, load for snatch and total working time to comments.

WOD Leaderboard
Comments: 9

Sunday, November 19, 2017

A1.  Dumbbell Bench Press – 5 reps X 5 sets, rest 2:00

A2.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 2:00

A3.  Back Extension – 12-20 reps X 5 sets, rest 2:00

Note:  Pause at top

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, November 18, 2017

3 Rounds for time:

500 m Row
5 Rope Climbs
21 Push Jerks – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Friday, November 17, 2017

As Many Reps As Possible (AMRAP) in 25 minutes of:

5 Triple Unders
10 Wallballs – 20#/14# to 11 feet
15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Thursday, November 16, 2017

A. Power Clean – 2, 2, 2, 2, 2, 2, 2

B. Core work – side bridge x 3 per side, hold as long as possible.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7