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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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Monday, August 10, 2020

Clean and Jerk – 15, 9, 3

Coach’s notes:

Post loads for each set and total to comments.

WOD Leaderboard
No Comments

Sunday, August 9, 2020

3 rounds for time of:

Run 800m
3 Rope Climbs
15 Deadlift – 225#/145#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, August 8, 2020

In partners complete:

100m Walking lunge while partner holds a virtuous squat, switch, then
100m Bear crawl while partner holds a reverse plank, switch, then
100m Left leg hops while partner holds a left side bridge, switch, then 
100m Right leg hops while partner holds a right side bridge, switch, then
10 – 100m sprints (total), alternate with partner, then
100 Candlesticks (total), one working at a time, then
100 Back extensions (total), one working at a time, then
100 Mountain climbers (total), one working at a time, then
100 Front plank shoulder touches (total), one working at a time, then
10 – 100m sprints (total), alternate with partner.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, August 7, 2020

AMRAP in 7 minutes of:

10 Sumo Deadlift – 95#/65#
45 Double Unders

REST 2:00

AMRAP in 7 minutes of:

10 Burpee Over Bar
10 Plate Box Step Over – 2 X 25#/2 X 15# @ 24”/20”

Practice inverted burpees with any time remaining.

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Thursday, August 6, 2020

2, 3 minute rounds of:

10 Front Squat (from floor) – 135#/95#
15 Box Jumps – 30”/24”
AMRAP Push Press – 135#/95#
REST 2:00

THEN

2, 3 minute rounds of:
10 Push Press – 135#/95#
15 Box Jumps – 30”/24”

AMRAP Front Squat (from floor) – 135#/95#

REST 2:00

Coach’s notes:

Post reps complete per set and total reps for AMRAP’s to comments.

WOD Leaderboard
Comments: 7

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Tuesday, August 4, 2020

Overhead Squat – 3, 3, 2, 2, 2, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Monday, August 3, 2020

10km run/hike/walk or long Bike ride.

Coach’s notes:

Post enjoyment of adventure to comments.

WOD Leaderboard
Comments: 2

Sunday, August 2, 2020

Complete all sets in any order for time:

A.  25 Bar Pull-Overs

B.  50 D-ball Over Alternating Shoulder

C. 75 Reverse Double Unders

D. 100 Cal Row/Ski/Bike

Coach’s notes:

Post order completed and time for each set and total working times to comments.

WOD Leaderboard
Comments: 7

Saturday, August 1, 2020

In Partners complete:

100 Reverse Plank Raises each, then
100 Tuck Jumps each, then
100 Front Plank Alternating Leg Raises each, then
100 Switch Lunges each, then
100 Sit-ups each, then
100 Supine Hip Raises each, then
100 Push-ups (total), then
100 Air Squats each

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1