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Lifting Ourselves and One Another

Archives: Couplet

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, April 26, 2018

4 rounds for time of:

25 Wallballs – 20#/14#
50 Double unders

REST 4:00, then

4 rounds for time of:

10 Deadlift – 135#/95#
10 Toes to Rings
10 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete each to comments.

WOD Leaderboard
Comments: 12

Tuesday, April 17, 2018

21, 15, 9 rep rounds for time of:

Overhead Squat – 135#/95#
Toes to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, March 26, 2018

A.  Work to a heavy 5 rep deadlift in 15 minutes.

B.  5 rounds for time of:
12 Deadlift – 135#/95#
20 Shuttle runs – 10 feet

Coach’s notes:

Post load reached for A and time to complete B to comments.

WOD Leaderboard
Comments: 10

Tuesday, March 6, 2018

A.  Work to a heavy triple deadlift in 15 minutes.

B.  1 round for time of:
27 Pull-ups
15 Deadlift – 315#/205#
21 Pull-ups
9 Deadlift
15 Pull-ups
3 Deadlift

Coach’s notes:

Post load for A and time to complete B to comments.

WOD Leaderboard
Comments: 7

Thursday, February 22, 2018

As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 Burpees to 6 inches over reach
10 Pull-ups

REST 3:00

As Many Rounds As Possible (AMRAP) in 5 minutes of:
12 Dumbbell Step-ups – 30# to 24”/20# to 20” (6 per leg)
12 Box Jumps – 24”/20”

REST 3:00

As Many Rounds As Possible (AMRAP) in 5 minutes of:
14 Push Press – 95#/65#
14 Sumo Deadlift High Pull – 95#/65#

REST as long as you wish!!!!!!!!!!!!!!!!!!

Coach’s notes:

Post rounds and reps complete to comments for each set.

WOD Leaderboard
Comments: 9

Tuesday, February 13, 2018

Complete As Many Rounds As Possible (AMRAP) in 5 minutes of:
50 Double Unders
9 Burpees

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

40 Squats
12 Handstand Push-ups

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

30 Box Jumps – 24”/20”
15 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Saturday, January 27, 2018

A.  Work on your handstand walking, holds, presses for 15-20 minutes.

B.  12, 9, 6, 3 rep rounds for time of:
Sumo Deadlift – 315#/205#
Strict Deficit Handstand Push-up – 6”/3”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Wednesday, January 24, 2018

A.  Every Minute On the Minute (EMOM) for 10 minutes:
5 Power Snatch (touch and go)

B.  “2018 Open’s WOD 18.0
21, 15, 9 rep rounds for time of:
Dumbbell Snatch – 50#/35#
Burpee over Dumbbell

Coach’s notes:

Post load used for power snatch and time to complete 18.0 to comments.

WOD Leaderboard
Comments: 17

Friday, January 19, 2018

A.  For time complete:
2, 4, 6, 8, 10, 12, 14 ,16, 18, 20
Ascending ladder of Box jumps – 24”/20”
Alternating with
20, 18, 16, 14, 12 ,10, 8, 6, 4, 2
Descending ladder of Push Press – 95#/65#

B.  Complete front and side plank holds for 60s X 2 each.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12