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Lifting Ourselves and One Another

Monthly Archives: August 2017

Tuesday, August 22, 2017

5 Rounds for load(s) and time(s) of:

20 Overhead Dumbbell Walking Lunges (one DB in each hand)
Run 400m
Rest 3:00

Coach’s notes:

Post load and time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Monday, August 21, 2017

A.  “Cindy”
As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Compare to Sunday, February 5, 2017

B1.  10-15 GHD Sit-ups X 3 sets, rest 90s

B2.  Superman Hold – 60s X 3 sets, rest 90s

Compare to Wednesday, August 2, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Sunday, August 20, 2017

Overhead Squat – 1, 1, 1, 1, 1, 1, 1

Compare to November 19, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, August 19, 2017

Tabata Intervals for reps of:

1.  Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20#
2.  Double Unders
3.  Push-ups with hand release
4. Dumbbell Power Clean – 45#/30#/hand

Compare to Sunday, March 12, 2017

B.  Peg board or strict pull-up practice – 15 minutes.

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Friday, August 17, 2017

A.  Record your heaviest load in the following complex:

2 Hang Cleans/2 Front Squats/2 Push Jerks

B.  Handstand walking practice with time remaining.

Coach’s notes:

Post load for A and notes for B to comments.

WOD Leaderboard
Comments: 4

Thursday, August 17, 2017

A.  5 X 400m run, pace to keep each set the same, rest 2X work interval.
Compare to Wednesday, June 7, 2017

B.  75 Wallballs for time. – 30#/24# to 10 feet.
Compare to Monday, July 3, 2017

Coach’s notes:

Post times for your runs in A and time to complete B to comments.

WOD Leaderboard
Comments: 3

Wednesday, August 16, 2017

A.  Work to a moderate triple deadlift in 15 minutes.

B.  5 Rounds for time of:
10 Box Jumps – 30”/24”
10 Deadlift – 275#/185#
10 Burpees

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 13

Tuesday, August 15, 2017

Working for 2 minutes and resting for one, complete:

Games Event  – 2223 Intervals
2 Rope Climbs
10/7 cals (Skierg, row, assault)
Max Reps Overhead Squats, until 75 are complete. – 155#/105#

Coach’s notes:

Post rounds required to complete to comments.

WOD Leaderboard
Comments: 9

Monday, August 14, 2017

1 Round for time of:

Row 500m
50 Handstand Push-ups (Strict)
50 Ring Dips
50 Push-ups
Row 500m

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Sunday, August 13, 2017

A.  Work to your heaviest load in the following complex:
4 Push Press/8 Push Jerk

B1.  L-sit hold for 30s (cumulative) X 3 sets, rest 60s

B2.  Back Extensions – 8-12 @ 4040 X 3 sets, rest 60s

Coach’s notes:

Post load for complex in A and notes for B to comments.

WOD Leaderboard
Comments: 4