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Lifting Ourselves and One Another

Friday, November 10, 2017

Complete all sets for reps:

1. AMRAP burpees in 1:00
2. AMRAP Overhead Squat in 2:00 – 135#/95#
3. AMRAP Peg Board Ascents in 3:00
4. AMRAP Row for calories in 4:00

Coach’s notes:

Perform in any order. Post reps for all sets and total reps to comments.

WOD Leaderboard

Comments: 9

Burpees -> 20
OHS @ 65 -> 13
Kipping pullups -> 15
Row -> 68 cal
Thanks Colin…great work 6am!


1. 33
2. 20 @ 135#
3. peg board practice
4. 70 calories
Thanks OG!


1: 22
2: 25@65# 15/5/5 pleased I can finally do 15 unbroken at this weight again
4: 54 cals. Sunday’s 1000m row was still too fresh in my mind to push it very hard
3: actually managed to get up one notch. Baby steps.

Thanks Brett. Peg board tips were super helpful!


1:18
2: 85# Sucked. 8
3:Peg Board Pullups
4:74


Felt a little off today, but I was pretty happy with my performance????
1. 33
2. 35 @ 135#. Ended up doing this a one straight set. It took 1:40, I dropped the bar to take a quick break, thinking I would pick it up after giving my wrists a second to chill, but, when I went for the snatch, my body/brain decided that was it!
4. 76 cals
3. 5 ascents. This was brutal, my core was shot.


1. 26
2. 21 @ 135#
3. 5 ascents.
4. 80 Cal
Thank’s Coach and Natalie…


1) 30, ran out of fast burpees at 30s
2) 40 @135
3) 4 ascents
4) 86 cals, 10 min sweat angel recovery.

Thanks Laura!


1) 16
2)17 @ 95#-typically a strong movement for me-95 was heavy!
3) Peg board pull ups-staggered hands 12/RH 11/LH
4) 56 Cal
Good job 7 a.m.
Thanks Colin!


A: 22 burpees
B: 23 OHS @55#
C: work on strict peg board pull-ups
D: 54 cals
Thanks Laura!


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