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Lifting Ourselves and One Another

Monthly Archives: April 2018

Tuesday, May 1, 2018

WOD

A1.  Box Jump – 1 rep X 6 sets, rest 90-120s
A2.  Peg Board Ascent – 2 reps X 6 sets, rest 90-120s
A3.  Twisting Med Ball Throw – 10-12 reps/side X 6 sets, rest 90-120s

Coach’s notes:  Post results for all sets to comments.

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 8-10 reps @ 31X0 X 5 sets, rest 90-120s
A2.  Ring Rows – 8-12 reps X 5 sets @ 3012, rest 90-120s
B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2.  Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s

Coach’s notes:  Post loads for all sets to comments.

Comments: 17

Monday, April 30, 2018

A.   Shoulder Press – 3, 3, 3, 3, 3, 3

B.  For time(s):
Row 500m
Rest 3:00
Row 500m
Rest 3:00
Row 500m

Coach’s notes:

Post loads for A and times for B to comments.

WOD Leaderboard
Comments: 16

Sunday, April 29, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:
20 Lateral Jumps – 24”/20”|
10 Push-ups with hand release
20 Medicine Ball Cleans – 20#/14#
10 Strict Pull-ups

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

TT WOD – Competitive

A.   1 round for time of:
30/25 Cal Assault or Row
20 Burpee Box Jump Overs – 30”/20”
10 Cleans – 225#/150#
(time cap = 8 minutes)

B. 1 round for time of:

50 Foot Handstand Walk               SCALE = 30s Handstand hold on wall
3 Rope Climbs                                    SCALE = Pulls from the floor X 3 or Ring Rows X 5
50 Foot Handstand Walk
Dumbbell Deadlift – 100#/70#/hand  SCALE = reduced weight
50 Foot Handstand Walk
2 Rope Climbs
14 Dumbbell Deadlift
50 Foot Handstand Walk
1 Rope Climb
20 Dumbbell Deadlift

Coach’s notes:  Post time to complete A and B to comments.

 

Comments: 6

Saturday, April 28, 2018

WOD:
Work to your heaviest in the following complex:

Clean Pull/Squat Clean and Jerk

Coach’s notes:  Post loads for all sets to comments.

TT WOD – Partner:

  1. Work strength movement that is current weakness
  2. In teams of two, alternating each movement, complete ten rounds for time of:
    400 Meter Run
    40 Air Squats
    10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Comments: 4

Friday, April 27, 2018

5 Rounds for time(s):

15 Cal Row
10 Left Arm Dumbbell Overhead Walking Lunges (5 steps/ leg)
15 GHD Sit-ups
10 Right Arm DB OH Walking Lunges
REST 2:30

Coach’s notes:

Choose weight for dumbbell and increase per set if possible. Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Thursday, April 26, 2018

4 rounds for time of:

25 Wallballs – 20#/14#
50 Double unders

REST 4:00, then

4 rounds for time of:

10 Deadlift – 135#/95#
10 Toes to Rings
10 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete each to comments.

WOD Leaderboard
Comments: 12

Wednesday, April 25, 2018

“Helen”

3 Rounds for time of:

Run 400m
21 Kettlebell Swings – 1.5/1.0 pood
12 Pull-ups

Compare to September 05, 2017

Coach’s notes:

A nice easy run WOD to ease us in! Post time to complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, April 24, 2018

A1.  Front Squat – 1 rep X 6 sets, rest 2:00

Compare to Thursday, August 28, 2014

A2.  Ring Push-up – 10-15 reps X 6 sets @ 31X0, rest 2:00

Compare to Wednesday, May 17, 2017

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, April 23, 2018

A.  21, 15, 9 rep rounds for time of:
Left Arm Dumbbell Shoulder Press – 45#/30#
Right Arm DB Shoulder Press
Row (cals)
Power Snatch – 115#/75#

B.  Practice skipping with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, April 22, 2018

WOD

30 Rope Climbs for time:
*complete 6 burpees every 2:00

(time cap = 25:00)

Coach’s notes:  Post time to complete and number of burpees to comments.

 

TT WOD – Competitive

A.  30 Rope Climbs for time (scale = 5 ring rows per climb):
*complete 8 burpees every 2:00

(time cap = 20:00)

B.  As Many Rounds As Possible in 5:00 of:
2 Cleans – 225#/150# (scale to 135#/95#)
4 Bar Muscle-ups (scale to chest to bar pull-ups)
8 Triple Unders (scale to 16 double unders)

Coach’s notes:  Post time to complete A and rounds and reps complete for B to comments.

Comments: 4