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Lifting Ourselves and One Another

Archives: Couplet

Thursday, February 14, 2019

WOD:

Back Squat – 10, 10, 10, 10

TT WOD – Opens:

15.4 – Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups
3 Cleans – 185#/125#
6 Handstand push-ups
3 Cleans – 185#/125#9
9 Handstand push-ups
3 Cleans – 185#/125
12 Handstand push-ups
6 Cleans – 185#/125#
15 Handstand push-ups
6 Cleans – 185#/125#
18 Handstand push-ups
6 Cleans – 185#/125#

Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds. each movement per round

 

Coach’s notes:

Post loads for each set of WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 14

Tuesday, February 12, 2019

WOD: 

14-12-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat Snatch – 95#/65#
Knees to Elbows

TT WOD – Opens Prep:

15.3 – Complete as many rounds as possible in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

 

Coach’s notes:

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

WOD Leaderboard
Comments: 14

Wednesday, January 23, 2018

5 rounds for time of:

10 back squat – 165#/105# (from floor)
5 shoulder to overhead

* For each round, if you break the reps (i.e. drop the bar), you must perform 5 strict pull-ups.

Coach’s notes:

Post time to complete and record any broken sets in comments.

WOD Leaderboard
Comments: 16

Saturday, January 19, 2019

TT WOD – Partner:

Using one bar complete as many rounds and reps as possible of the following complex in 8 minutes:

6 snatch grip deadlift/3 hang power snatch/2 overhead squat – 95#/65#

Then with no rest and using the same bar complete as many rounds and reps as possible of the following complex in 8 minutes:

6 deadlift/4 thrusters/2 jerk – 95#/65#

Then with no rest and using the same bar complete as many burpees over bar as possible in 8 minutes (one person working at a time).  Note in complex, the bar cannot rest on the floor.  If the bar is dropped or rests on the floor, 5 rep burpee penalty for both partners.

WOD:

Complete for time:

42 wallballs – 20#/14# to 11 feet
21 cal row
30 wallball
15 cal row
18 wallballs
9 cal row

Coach’s notes:

Post reps complete in each set and total reps complete for partner WOD and time to complete for WOD to comments.

WOD Leaderboard
Comments: 10

Tuesday, January 8, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:

3 Rope Climbs
20 Box Jumps

TT WOD – Opens Prep:

12.5 – Complete as many rounds as possible in 7 minutes of the following rep scheme:

3 Thrusters – 100#/65#
3 Chest to bar pull-ups
6 Thrusters
6 Chest to bar pull-ups
9 Chest to bar pull-ups
9 Thrusters, etc.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 19

Thursday, January 3, 2019

WOD:

A.  Ascending 2 reps every round (2, 4, 6, 8, 10, 12, etc.) complete As Many Rounds As Possible (AMRAP) in 15 minutes of:

Toes to Rings
Front Squat – 50#/35#

B.  Practice skipping with time remaining.

TT WOD – Opens Prep

14.1 – Complete as many rounds and reps as possible in 10 minutes of:

30 double unders
15 power snatches – 75#/55#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Monday, December 17, 2018

Every 2:00 minutes for 10:00 minutes complete:

50 Double Unders
AMRAP Strict Pull-ups, then

Every 2:00 minutes for 10:00 minutes complete:

20 Shuttle Runs – 20 ft.
AMRAP Double Unders

Coach’s notes:

Post reps complete for all rounds to comments.

WOD Leaderboard
Comments: 7

Saturday, December 15, 2018

TT WOD – Partner:

Alternating with your partner complete 10 rounds each of:

5 Ring Dips
10 Cal Row
15 Medicine Ball Cleans

WOD

Complete for time:

28 Thrusters – 75#/45#
50 ft. Handstand Walk
23 Thrusters
50 ft. Handstand Walk
18 Thrusters
50 ft. Handstand Walk
13 Thrusters
50 ft. Handstand Walk
8 Thrusters
50 ft. Handstand Walk
3 Thrusters
50 ft. Handstand Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Thursday, December 13, 2018

WOD:

18, 15, 12, 9, 6, 3 rep rounds for time of:

Power Snatch – 94#/65#
Burpees Box Jump Overs – 24”/20”

TT WOD – Oly:

A.  Hang Squat Clean/Squat Clean – 2/1 X 5-7 sets, rest 90-120s

B.  Clean Deadlift Shrug – 1 reps X 5-7 sets, rest 90-120s

C.  Split Jerk – 2 reps X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Saturday, December 8, 2018

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

100 Double Unders (each)
75 Medicine Ball Cleans (one working at a time)
50 Synchronized Dumbbell Overhead Walking Lunges (25/arm) – 50#/35#
25 Synchronized Strict Pull-ups

WOD:

10, 9, 8, 7, 6, ,5 ,4 ,3 ,2, 1 reps of:

Bar Muscle-ups
Squat Cleans – 135#/95#

Coach’s notes:

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

WOD Leaderboard
Comments: 3