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Lifting Ourselves and One Another

Monthly Archives: April 2011

Wednesday, April 20, 2011

A.  Power Clean/Toes to Bar/Wallballs – tech work 20 minutes

notes: Keep movements fast and precise

B. AMRAP in 5 minutes:

5 Power Clean – 145#/100#

10 Toes to Bar

15 Wallballs – 20# to 10′ / 14# to 9′

Rest 2:00

C.  AMRAP in 5 minutes:

5 Box Jumps – 24″/18″

10 KB Swings – 1.5/1.0 pood

15 Double Unders

Coach’s notes:  Post total reps complete in B and C to comments.

Important Reminder – Olympic Lifting Targeted Training with DJ Wickham is now open for registration.  Click here for more info and to register.

Comments: 16

Tuesday, April 19, 2011

2000 m Row

Coach’s notes:  Post time to complete to comments.

Compare to January 18, 2011

Comments: 20

Monday, April 18, 2011

21, 15, 9 rep rounds for time: 

HSPU’s

Pull-ups

 

Coach’s notes:  Post time to complete to comments.

Compare to November 6, 2010

Comments: 16

Sunday, April 17, 2011

400 Walking Lunges for time.

 

Coach’s notes:  Post time to complete to comments.

Comments: 14

Saturday, April 16, 2011

Sectionals WOD # 4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats – 120/90#

10 Muscle-ups

 

Coach’s notes:  Post rounds and reps complete to comments.

Comments: 5

Friday, April 15, 2011

A.  Snatch Balance – 2 reps x 5 sets, rest 2:00

B1.  Handstand Holds – 45 seconds x 4 sets, rest 90 seconds

B2.  KB Swings – 15 reps (unbroken) x 4 sets, rest 90 seconds

Coach’s notes:  Post loads for snatch balance, time for handstand holds and loads for KB swings.

This is a progression from March 17, 2011

Comments: 5

Thursday, April 14, 2011

3 rounds for time(s):

Row 500 m

15 Deadlift  205#/135#

25 Push ups

Rest 3:00

Coach’s notes:  Post times for all 3 rounds to comments.

Comments: 20

Wednesday, April 13, 2011

A.  12 Bar facing burpees on the minute for 5 minutes

Rest 0 seconds

B.  OHS – 10 reps x 5 sets, rest 30 seconds between sets – 120#/90#

Rest 0 seconds

C.  1 Muscle up every 30 seconds x 10 sets

Rest 5 minutes

D.  Technical and speed work on above movements, low volume for remaining time

Coach’s notes:  Post notes for all sets to comments.  For those not doing muscle ups just work on progressions in part C and D.   For movement standards visit here.

Comments: 15

Tuesday, April 12, 2011

As many rounds in 20 minutes:
 
12 Alternating Pistols
12 Sit-ups
36 Double Unders
 
Coachs notes:  Post rounds and reps complete to comments.

Comments: 14

Monday, April 11, 2011

  1. 15 Pull-ups on the minute for 10 minutes
Rest 5:00
B.  20 Wallballs (unbroken) X 10 sets, rest 60s exactly
 
Coachs notes:  Post notes to comments.
This is a progression from March 10, 2011
Comments: 13