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Lifting Ourselves and One Another

Archives: Couplet

Sunday, October 28, 2018

A.  As Many Rounds As Possible in 15 minutes of:

1 Peg Board Ascent
8 Burpees
8 Kettebell Box Step Overs  – 24” with Single 2.0 pood/20” with Single 1.5 pood

NO REST

B.  21, 15, 9 rep sounds for time of:

Kettlebell Swings – 2.0/1.5
Toes to Bar

 

Coach’s notes:

Post rounds and reps complete in A and time to complete B to comments

WOD Leaderboard
Comments: 2

Thursday, October 25, 2018

WOD:

Spend 10 minutes in each of the following (30 minutes total):

  1. Skipping – practise singles, doubles, triples, reverse, single leg, cross overs, partner, etc.
  2. Pulling – Full Range of Motion pull-ups. In other words, arms must extend behind torso.  Use pull-up bar, rings and peg board, all grips and scale movement as needed to allow for full range pull.
  3. Handstand holds and walking progressions.

B.  21, 15, 9 rep rounds for time of:
Wallballs – 20#/14# all to 11’
Pull-ups

TT WOD: Strength:

A.  Barbell Shoulder Press – 3 reps @ 30X1 X 6 sets, rest 2-3:00

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

B2.  Dumbbell Lateral Raise – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post notes and results for A and time to complete B to comments.

WOD Leaderboard
Comments: 4

Monday, October 22, 2018

Strict “Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Strict Handstand Push-ups

Compare to February 24, 2018

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Saturday, October 13, 2018

WOD:

21, 15, 9, 21, 15, 9 rep rounds for time of:

Pull-ups
Wallballs – 20#/14# to 11 feet

TT WOD – Strength:

A. Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if 30s reached.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

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

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, September 25, 2018

WOD:

Team Series Event 3

21-15-9 reps for time of:
Pull-ups
Deadlifts – 225#/155#

Back Squat – 2 reps @ 32X0 X 9 sets, rest 2-3:00

 TT WOD – Strength:

B1. Back Extension (weighted) – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 6-8 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 8.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, September 12, 2018

A.  Complete 1 round for time of:

200 Double Unders
10 Alternating Dumbbell Split Jerk – 45#/30#/hand
150 Double Unders
20 Alternating Dumbbell Split Jerk
100 Double Unders
30 Alternating Dumbbell Split Jerk
50 Double Unders
40 10 Alternating Dumbbell Split Jerk

B1.  Hollow rock – 30s X 4 sets, rest 30s

B2.  Superman – 30s X 4 sets, rest 30s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, September 11, 2018

WOD:

A.  Working 30s on and 30s off, go until you complete 10 rounds of each:

8 Deadlift – 225#/150#
8 Burpees over bar

B.  Work on your free standing handstand hold or progressions with time remaining.

TT WOD – Strength:

A.  Back Squat – 4 reps @ 32X0 X 7 sets, rest 2-3:00

B1. Back Extension – 10-12 reps @ 3011 X 4 sets, rest 90-120s

B2.  Dumbbell Bulgarian Split Squat – 8-10 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 10.

Coach’s notes:

Post minutes/rounds required to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, July 24, 2018

WOD

 

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

Push-ups

Sit-ups

*Complete 2 Legless Rope Climbs after each round

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Monday, July 16, 2018

15, 9, 6 rep rounds for time of:

Clean and Jerk – 185#/120#
Bar Muscle-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7