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Lifting Ourselves and One Another

Archives: At Home

Thursday, January 28, 2021

A1.  Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s

A2.  Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s

A3.  Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s

A4.  Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, January 26, 2021

10 rounds for time(s) of:

10 Burpee over Dowel Jump Back
14 Double Milk Jug Dowel Overhead Coccyx Squat

REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 2

Monday, January 25, 2021

 

21, 15, 9 rep rounds for time of:

Supine Dowel Row
Hands on Box Jump Overs


REST 3:00

21, 15, 9 rep rounds for time of:

Inverted  Burpees
Dowel V-ups

REST 3:00

21, 15 , 9 rep rounds for time of:

DMJ Overhead Squat/Shoulder Press
Handstand Push-ups

 

Coach’s notes:

Post time for each couplet and total working time to comments.

WOD Leaderboard
Comments: 3

Thursday, January 21, 2021

Complete as you see fit for time:

 

Complete as you see fit for time:

 

100 Supine Dowel Rows

100 Alternating Opposite Hand to Foot V-ups

100 Double Milk Jug Overhead Squat Front Raise

100 Left Leg Forward/Reverse Hops Over Dowel

100 Right Leg Forward/Reverse Hops Over Dowel

100 Reverse Bridge Alternating Leg Raises

 

 

Coach’s notes:

Post rep scheme, order and time to complete to comments.

WOD Leaderboard
No Comments

Monday, December 28, 2020

Complete in any order and as you see fit for time:

100 Shoulder on Box/Couch Jump Overs
100 Milk Jug Plank Rotations (50/side)
100 Double Milk Jug Dowel Front Squats
100 Double Milk Jug Swings
100 Switch Lunges
100 Front Plank Opposite Leg/Arm Raises

Coach’s notes:

Post rep scheme, order and time to complete to comments.

WOD Leaderboard
Comments: 1

Sunday, December 27, 2020

Complete all 3 couplets for time:

50 Double Unders
27 Push-ups
40 Double Unders
21 Push-ups
30 Double Unders
15 Push-ups
20 Double Unders
9 Push-ups
10 Double Unders
 

50 Bent Over Double Milk Jug Rows
27 Tuck Jumps
40 Bent Over Double Milk Jug Rows
21 Tuck Jumps
30 Bent Over Double Milk Jug Rows
15 Tuck Jumps
20 Bent Over Double Milk Jug Rows
9 Tuck Jumps
10 Bent Over Double Milk Jug Rows

 

50 Alternating Single Leg Glute Raises (25/side)
27 Double Milk Jug Get-ups
40 Alternating Single Leg Glute Raises
21 Double Milk Jug Get-ups
30 Alternating Single Leg Glute Raises
15 Double Milk Jug Get-ups
20 Alternating Single Leg Glute Raises
9 Double Milk Jug Get-ups
10 Alternating Single Leg Glute Raise

Coach’s notes:

Rest as needed between couplets, post time per couplet and total working time to comments.

WOD Leaderboard
Comments: 1

Thursday, December 24, 2020

Complete as the “12 Days of Christmas” for time:

  1. Inverted Burpee
  2. Pistols
  3. Plyo Push-ups
  4. Crab Walks – 10 ft.
  5. Pike Raises
  6. Handstand Hip Touches
  7. Box Jumps
  8. Double Milk Jug Swings
  9. Dowel Supermans
  10. Double Milk Jug Dowel Overhead Walking Lunges – 5/leg
  11. Hamstring Curls
  12. Burpees to Box Jumps

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, December 18, 2020

A1.  Hollow Rock – 10-15 reps X 5 sets, NO REST

A2.  Front Plank Hold – 45-60s X 5 sets, rest approx. 90s

A3.  Milk Jug Lateral Raises – 12 -20 reps X 5 sets, NO REST

A4.  Handstand Hold – 45-60s X 5 sets, rest approx. 90s

A5.  Supine Row – 12-20 reps X 5 sets, NO REST

A6.  Superman Hold – 45-60s X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, December 14, 2020

A. 1 round for time of:

24 Handstand Push-ups
40 Double Milk Jug Dowel Overhead Squat
18 Handstand Push-ups
30 Double Milk Jug Dowel Overhead Squat
12 Handstand Push-ups
20 Double Milk Jug Dowel Overhead Squat
6 Handstand Push-ups
10 Double Milk Jug Dowel Overhead Squat

B. Spend any remaining time working on your skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, December 12, 2020

Complete as you see fit for time:

50 Bear Crawl Side Shuffles – 10 ft. (25/direction)
100 Double Milk Jug Swings
50 Front Plank to Reverse Plank Switches (25 each position)
100 Double Milk Jug Front Rack Walking Lunges (50/leg)
50 Double Milk Jug Sotts Press
100 Double Milk Jug Sumo Deadlift High Pull

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1