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Archives: Couplet

Thursday, November 7, 2019

WOD:

A.  6 rounds for time(s) and load(s) of:

Row 300m
7 Shoulder to Overhead
Rest 1:30

B.  With any time remaining alternate hollow rock and superman holds.

TT WOD – Lower Body Accessory

1. Seated box jumps – 5 reps x 3 sets, every 60s
2. Banded Sumo Deadlift – 8 reps x 3 sets @ 50% of 1rm
3. 200 double unders for time.
4. 15-10-5
      Dball over shoulder
      Kb swing 2.0/1.5
5. Banded pull- throughs- 25 reps x 8 sets,rest 30s.

 

Coach’s notes:

Post time and load per round and total working time for WOD and results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 1

Thursday, October 31, 2019

WOD:

A.  12, 9, 6, 3 rep rounds for time of:

Bar Muscle-ups
Squat Clean – 135#/95#

B.  Spend any time remaining working on clean and jerk tech.

TT WOD – Lower Body Accessory/Mobility:

Perform all nine exercises for one set and complete 3 sets.

A1.  Single leg line hops side to side – 15s work/15s rest

A2.  Single leg line hops front to back – 15s work/15s rest

A3.  Med ball hamstring curls – 30s work/30s rest

A4.  Forward lunge – 30s work/30s rest

A5.  Prisoner reverse lunges – 30s work/30s rest

A6.  1.5 prisoner squats – 30s work/30s rest

A7.  Split Squat lunges – 30s work/30s rest

A8.  Prisoner squats- 30s work/30s rest

A9.  Single or double under – 30s work/30s rest

REST 3:00 BETWEEN SETS

Coach’s notes:

Post time to complete couplet for WOD and reps per round, per exercise for all movements in TT WOD to comments. Happy Halloween Crew!!

WOD Leaderboard
Comments: 5

Friday, October 4, 2019

21, 15 ,9 rep rounds for time of:

Deadlift – 225#/150#

Burpees over Bar

 

Practice inverted burpees with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 1, 2019

WOD:

A1.  Side Shuffle – 10 reps X 5 sets, rest 90-120s

Notes:  Each rep = 20 ft.

A2.  Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s

A3.  Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s

Notes:  Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps. 

A4.  Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s

TT WOD – Opens Prep:

15.4 – Complete As Many Rounds As Possible in 8 minutes of:

3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Coach’s notes:

Post results for all sets of WOD and rounds and reps complete in TT WOD to comments.

WOD Leaderboard
Comments: 8

Thursday, September 12, 2019

WOD:

27, 21, 15, 9 rep rounds for time of:

Row (Cals)
Burpees over Rower

TT WOD – Opens Prep:

12.3 – As Many Rounds As Possible (AMRAP) in 18 minutes of:

15 Box Jumps – 24”/20”
12 Push Presses – 115#/75#
9 Toes to Bar

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 8

Saturday, August 31, 2019

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Box Jumps
8 Kettlebell Swings – 1.5/1.0 pood

*While partner hangs from the bar

Then complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Alternating Single Arm Dumbbell Ground to Overhead – 70#/45#
8 Burpees to a Plate – any plate!
8 Knees to Elbows

*While your partner runs 200m

WOD:

“Jackie” – 1 round for time of:

1000m Row
50 Thrusters – 45# for all
30 Pull-ups

Compare to Friday, December 26, 2014

Coach’s notes:

Post rounds and reps complete for couplet and triplet in partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Tuesday, August 27, 2019

WOD:

5 Rounds for time of:

400m Run
10 Overhead Squats – 95#/65#
10 Box Jumps – 24”/20”

TT WOD: Open Prep:

16.3  – Complete As Many Reps (AMRAP) As Possible in 7 minutes of:

10 Power Snatch – 75#/55#
3 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, August 26, 2019

A.  Work to a heavy triple touch and go power clean in the first 15 mins.

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

Clean – 135#/95#
Ring Dips

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Thursday, August 22, 2019

WOD:

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to Sunday, April 14, 2019

TT WOD – Open Prep:

15.5 – Complete, 27, 21, 15, 9 rep rounds for time of:

Row (cals)
Thrusters – 95#/65#

Compare to Saturday, March 28, 2015

Coach’s notes:

Post loads for all sets of front Squat and time to complete 15.5 to comments.

WOD Leaderboard
Comments: 5