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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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Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Thursday, July 13, 2017

As Many Reps As Possible (AMRAP) in 35 minutes of:

1 Legless Rope Climb
Run 200m
2 Power Snatch – 95#/65#
1 Legless Rope Climb
Run 200m
4 Power Snatch
1 Legless Rope Climb
Run 200m
6 Power Snatch………continue in this fashion adding 2 power snatch each round

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15

Wednesday, July 12, 2017

A1.  Bench Press – 5 reps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

A2.  Long Jump – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Thursday, October 22, 2015

B.  Muscle-up transition and progression work with time remaining.

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Tuesday, July 11, 2017

A.  Practice handstand walks or progressions for 10 minutes.

B.  3 Rounds for reps of:
1:00 Dumbbell Step-ups – 45#/30#/hand to 24”/20”
1:00 Skierg/Assault/Row – Cals
1:00 Knee to Elbows
1:00 Burpees
1:00 Double Unders
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Monday, July 10, 2017

Sumo Deadlift – 3, 3, 3, 3, 3, 3

Compare to September 29, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Sunday, July 9, 2017

Run 400m
Run 800m
Run 1600m

Compare to April 20, 2016

Coach’s notes:

Choose your own order and rest between sets, but complete all 3 distances in 30 minutes and post results to comments.

WOD Leaderboard
Comments: 2

Saturday, July 8, 2017

1 Round for time of:

27 Cal Row
27 Power Cleans – 135#/95#
27 Box Jumps – 30”/24”
27 Overhead Walking Lunges – Left arm only with kettlebell – 2.0/1.5 pood
27 Triple Unders
27 Overhead Walking Lunges – Right arm only with kettlebell
27 Box Jumps
27 Power Cleans
27 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, July 7, 2017

“Barbara”

5 Rounds for time(s) of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

Compare to January 23, 2017

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Thursday, July 6, 2017

A. Muscle Snatch – 2 reps X 6 sets, rest 90-120s

B. Power Snatch – 2 reps X 6 sets, rest 2:00-3:00

Compare to Wednesday, March 25, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 5, 2017

A.  Dumbbell Turkish Get-Up – (5 reps on left side, rest 90s, 5 reps right side) X 4-5 sets.

B.  As Many Rounds As Possible (AMRAP) in 18 minutes of:
Run 400m
10 Push Press – 135#/95#

Coach’s notes:

Post results for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 9