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Lifting Ourselves and One Another

Archives: Core

Thursday, November 26, 2020

A1.  Wall Walks – 5 (controlled) reps X 5 sets, rest approx. 90s

A2.  Alternating Leg Wall Sit – 8-12 reps/leg X 5 sets, rest approx. 90s

A3.  Side Plank Raises – 10-14/side X 5 sets, rest approx. 90s

A4.  Switch Lunges – 60s X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, November 18, 2020

A1. GHD raise – 6-10 reps x 5 sets, rest 60-90s

A2. Seated Doubel Milk Jug External Rotation – 10-15 reps @ 3010 x 5 sets, rest 60-90s

A3. Hallow Rocks – 8-15 reps x 5 sets, rest 60-90s

A4. Push Ups – 10-15 reps @3030 x 5 sets, rest 60-90s

A5. Supermans – 10-15 reps x 5 sets, rest 60-90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, November 9, 2020

A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s

A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s

A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s

A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, November 4, 2020

Complete as you see fit for time:

60 Alternating Kettlebell Zercher Forward Lunges – 2.0/1.5 pood
50 Strict Pull-ups
40 Burpees Over Box – 30”/24”
30 KB Swings – 2.0/1.5 pood
20 Windshield Wipers
10 Rope Climbs

Coach’s notes:

Post rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 13

Tuesday, November 3, 2020

A. Max cals in 90s – choose erg.

B. Max broad jump for distance (3 consecutive)

C. Max Ball Slams in 3:00 – choose weight

D. 30 Hip and Back Extensions (controlled)

E. 2:00 Cumulative L-sit hold

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, October 31, 2020

In partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

20 Dumbbell Hang Squat Cleans, while you partner holds Dumbbells Overhead – 45#/30#

20 Prone Plank Alternating Dumbbell Rows, while your partner holds front plank

20 Candlesticks, while your partner holds dumbbells at shoulders

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Saturday, October 24, 2020

In partners complete:

50 Burpees Over Bar, while your partner holds a front plank
75 Synchro Push Jerk – 95#/65#
50 Pull-ups, while your partner hangs from the bar
75 Synchro Bent Over Rows – 95#/65#
50 Kettlebell Swings – 1.5/1.0 pood
75 Synchro Box Jumps – 20” for all
50 Alternating Single Leg Squats (Pistols)
75 Synchro Back Squats – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Tuesday, October 13, 2020

Complete for time:

100m Back Squat Carry – 175#/115# (from floor/ground)
50 ft. Handstand Walk
100m Dumbbell Carry – 50#/35#/hand
50 ft. Handstand Walk
50 Rope Knee to Elbows
50 ft. Handstand Walk
100m Dumbbell Carry – 50#/35#/hand
50 ft. Handstand Walk
100m Back Squat Carry – 175#/115#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Thursday, October 1, 2020

A1.  Two Foot Vertical Jump – Max height X 5 sets, rest approx. 90s

A2.  L-Sit – As Long As Possible X 5 sets, rest approx. 90s

A3.  Wallballs – 10 (unbroken) reps X 5 sets, rest approx. 90s

Notes:  Work to heaviest load and height

A4.  Hip and Back Extension – 10-15 (controlled) reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, September 25, 2020

“Awful Annie”

Complete for time:

50, 40, 30, 20, 10
Double Under
GHD Sit-up
5, 4, 3, 2, 1
Clean – 275#/185#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6