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Lifting Ourselves and One Another

Archives: Benchmark

Wednesday, October 17, 2018

A.  “Grace” – Complete for time:

30 Clean and Jerk – 135#/95#

B.  With any time remaining work on your max height box jump.

Coach’s notes:

Post time to complete and height reached to comments.

WOD Leaderboard
Comments: 12

Thursday, September 20, 2018

WOD:

“Karen”

150 Wallballs for time – 20#/14#

Compare to Tuesday, April 4, 2017

B. Ring Muscle Up tech work with time remaining

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 6-8 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, September 16, 2018

“Cindy”

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Compare to August 21, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Saturday, September 15, 2018

WOD:

A.  Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.

B.  “Isabel”
For time complete:
30 Snatch – 135#/95#

TT WOD – Strength:

A1.  Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00

B1.  Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbells in both hands.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, July 21, 2018

“Eva”

5 Rounds for time of:
Run 800m
30 Kettlebell Swings – 2.0/1.5 pood
30 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, May 28, 2018

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats – 95#/65#

Compare to April 05, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

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

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4

Thursday, March 29, 2018

“Chelsea”

Every Minute On the Minute (EMOM) for 30 Minutes complete:

5 Pull-ups
10 Push-ups
15 Squats

*If you make it to 30 minutes add 1 rep per movement each minute until you can no longer complete in the minute.  If you do not reach 30 minutes, record the last round complete and then continue with Cindy until you reach 30 minutes.

Coach’s notes:

Record results to comments.

WOD Leaderboard
Comments: 12

Thursday, March 1, 2018

A.  “Grace”
For time complete:
30 Clean and Jerk – 135#/95#

Compare to Monday, February 8, 2016

B.  With any time remaining work on your false grip holds and pull-ups on the rings.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, February 18, 2018

“Strict Lynne”

5 Rounds for reps of:

Maximum Body Weight Bench Press
Maximum Strict Pull-ups

 

 

Compare to April 19, 2015

Coach’s notes:

Post reps per exercise, per round and all totals to comments. Note, that Lynne is not a timed workout.

WOD Leaderboard
Comments: 6