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Archives: Couplet

Friday, January 17, 2020

WOD

A.  Work to a challenging triple deadlift in 12 minutes.

B. Complete As Many Rounds As Possible in 12 minutes of:

3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#

Etc.

Coach’s notes:

Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!

WOD Leaderboard
Comments: 11

Tuesday, January 14, 2020

WOD:

Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 4 sets, rest approx.. 60s

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

B2.  Banded Lat pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard
Comments: 9

Sunday, January 12, 2020

100 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk – 50#/35#/hand
80 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
60 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
40 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
20 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk
10 Reverse Unders
16 Alternating Single Arm Dumbbell Push Jerk


With any time remaing work on reverse skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Sunday, January 5, 2020

In any order and resting as you see fit between sets, complete all 4 couplets.

A. 2 rounds for time of:

25 Thrusters – 65#/45#
25 Wallballs – 20#/14#

B. 3 rounds for reps of:

30s Ring Dips
30s Pull-ups

C. 4 rounds for time of:

15 Cal Row
9 Burpees over Rower

D. 5 rounds for reps of:

1:00 Side Shuffle – 20 ft.
1:00 Box Jumps – 24”/20”

Coach’s notes:

Post order complete and results for each couplet to comments.

WOD Leaderboard
Comments: 6

Wednesday, January 1, 2020

A. Work to a moderate 5 rep sumo deadlift in approximately 12 minutes.

B. Adding one rep each round complete As Many Reps As Possible in 12 minutes of:

Sumo deadlift High Pull – 95#/65#
Burpees over Bar

Coach’s notes:

Post load for SDL and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 3

Saturday, December 28, 2019

TT WOD – Partner

In partners complete:

1:30 AMRAP Clean and Jerk – 135#/95#, while partner does
1:30 AMRAP Row for Cals, then switch.
1:00 REST
1:30 AMRAP Burpees over Bar, while partner does
1:30 AMRAP Pull-ups, then switch.
1:00 REST
1:30 AMRAP Deadlift – 135#/95#, while partner does
1:30 Box Jumps – 24”/20”, then switch.
1:00 REST
1:30 Toes to Rings, while partner does
1:30 Push Press – 135#/95#, then switch
1:00 REST
3:00 AMRAP Squat Snatch – 135#/95#, both partners working at the same time.

WOD:

A. “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Compare to Sunday, August 26, 2019

B. Any time remaining working on muscle-up tech.

Coach’s notes:

Post reps complete in a sets for Partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, December 26, 2019

WOD:

A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s

Note:  If you break the set, you must start that set over from the beginning.

B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Friday, December 6, 2019

A. 1 round for time of:

27 Cal Row
11 Overhead Squats – 135#/95#
19 Cal Row
19 OHS
11 Cal Row
27 OHS

B. Practice strict muscle-ups with any time remaining. 

Coach’s notes:

Post time to complete WOD and any notes for muscle-ups to comments.

WOD Leaderboard
Comments: 10

Sunday, December 1, 2019

15, 10, 5 rep rounds for time of:

Squat Clean and Jerk – 135#/95#
Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Sunday, November 24, 2019

A.  21, 15, 9 rep rounds for time of:

Deadlift -275#/185#
Inverted Burpees

B1.  Pike up – 10 reps X 4 sets, rest 60-90s

B2.  Superman arch up – 10 reps X 4 sets, rest 60-90s

B3.  Hollow hold (10s) + Alligator roll (4 each way) X 4 sets, rest 60-90s

Coach’s notes:

Post time to complete A and notes for all movements in B to comments.

WOD Leaderboard
Comments: 1