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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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Wednesday, May 17, 2017

A1.  GHD Sit-ups – 15-20 reps X 5 sets, rest 90s

A2.  Shoulder Press – 5 reps X 5 sets, rest 90s

Compare to Monday, October 11, 2010

B1.  Ring Push-ups – 8-12 reps X 3 sets @ 3030 tempo, rest 90s

B2.  Strict Toes to Bar – 6-10 reps X 3 sets @ 3030, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, May 16, 2017

Tabata Intervals for reps of:

  1. Sumo Deadlift High Pull – 95#65#
  2. Bar Hang
  3. Medicine Ball Clean – 20#/14#
  4. Rings Hold

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Monday, May 15, 2017

A1.  10 Pistols (5/side) X 5 sets, rest 2:00

A2.  25 Triple Unders X 5 sets, rest 2:00

B.  Peg Board practice with time remaining.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Sunday, May 14, 2017

Hang Power Snatch – 2, 2, 2, 2, 2, 2, 2

 

Compare to July 16, 2013

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, May 13, 2017

A.  As Many Reps As Possible (AMRAP) in 20 minutes of:
5 Pull-ups (Strict)
10 Toes to Bar
15 Push Press – 95#/65#

B.  L-Sit hold – Max time X 5 sets, rest 60s between

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Friday, May 12, 2017

A.  25 Vertical Jumps for time. – 24”/18”

Compare to Thursday, September 15, 2016

B.  6 Rounds for time(s) and load(s):
10 Shuttle Runs – 20 feet per pass.
5 Power Snatch
Rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, May 11, 2017

“Kelly”

5 Rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 15

Wednesday, May 10, 2017

A.  2 rounds for time:

10 Deadlifts, 315/225 lb.
20 Deficit Handstand Push-ups, 4.5/3-in. deficit
30 Front Squats, 95/65 lb.

B.  30s Assault Bike Sprint for cals X 2, rest 5:00 between

Coach’s notes:

Post time to complete A and cals for B to comments. Note A is the 2017 Master’s qualifier workout #4.

WOD Leaderboard
Comments: 15

Tuesday, May 9, 2017

A1.  Alternating Barbell Forward Lunge – 8-10 per leg X 5 sets, rest 90-120s

A2.  Alternating Dumbbell Turkish Get-up – 3 per side X 5 sets, rest 90-120s

B.  D-ball hold – 3 sets X Maximum time, rest 90-120s

 

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Monday, May 8, 2017

A.  Push Press – 3, 3, 2, 2, 2, 1, 1, 1, 1

B.  Overhead Med Ball squat holds for 60s X 4 sets, increase weight per set.

 

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6