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Lifting Ourselves and One Another

Archives: Intervals

Thursday, February 21, 2019

WOD:

5 Rounds for distance(s) and time(s) of:

5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V Sit-ups
REST 2:00

TT WOD – 19.1:

Coach’s notes:  Post results for all sets to comments. Come out to watch the 19.1 announcement at 6pm and the infamous Head to Head Duel between Stephen K. and Derek M. at 7pm!

TAGS – Intervals, Unilateral, Core, Opens

Comments: 9

Wednesday, February 20, 2019

1 round for time(s) of:

Row 500m
REST 1:30
Row 500m
REST 1:30
Row 500m
REST 5:00
Row 1000m

Coach’s notes:

Post time for each row to comments.

WOD Leaderboard
Comments: 10

Monday, February 18, 2019

Complete 2 rounds for reps of:

1:00 Row/Bike/Ski – Cals
1:00 REST
1:00 Dumbbell Press – 45#/30#
1:00 REST
1:00 Squat Jumps – 24”/18” above reach
1:00 REST
1:00 Rope Climb
1:00 REST
1:00 Dumbbell Devil’s Press – 45#/30#/hand
1:00 REST
1:00 Dumbbell Front Rack Support

Coach’s notes:

Post reps for all sets and totals to comments.

WOD Leaderboard
Comments: 4

Friday, February 15, 2019

Tabata Intervals for reps of:

  1. Pull-ups
  2. Sit-ups
  3. Dumbbell Front Rack Support – 50#/35#/hand
  4. Dumbbell Deadlift – 50#/35#/hand

Coach’s notes:

For dumbbell support, hands must be around the handles completely and supporting the weight from beneath. Post reps per round, per movement and all totals to comments.

WOD Leaderboard
Comments: 3

Sunday, February 10, 2019

5 Rounds for time(s) and load(s):

1:00 Back Extension hold
15 Box Jumps
10 Power Snatch
REST 2:00

Coach’s notes:

Post time, height and load per round and total working time to comments.

WOD Leaderboard
Comments: 6

Wednesday, February 6, 2019

5 rounds for time(s) of:

10 Side Shuffle – 20ft.
20 Vertical Jumps
30 Kettlebell Swings
Rest 2:00

Coach’s notes:

Post height jumped, kettlebell weight chosen, time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Wednesday, January 30, 2019

Tabata Intervals for Reps of:

1. Ring Support
2. V- Sit Ups
3. Dumbbell Walking Lunge – 40#/25#/hand
4. Ring Row

Coach’s notes:

For DB walking lunge hold one DB in front rack and one at the side, switching each round. Post reps per movement per round and totals to comments.

WOD Leaderboard
Comments: 3

Monday, January 28, 2019

5 Rounds for time(s) and load(s) of:

Row 400m
20 Single Leg Alternating Squats (Pistols)
5 Snatch
REST 2:00

Coach’s notes:

Post time and load per round and total working time to comments.

WOD Leaderboard
Comments: 12

Thursday, January 17, 2019

WOD:

A.  Using 1:00 work/:30s rest complete:

75 kettlebell swings
150 double Unders
75 ft. handstand walk
150 squats
75 strict press – 75#/45#

B.  Alternate 30s hollow rock with 30s front plank X 3, resting 30s between.

TT WOD – Opens Prep:

18.1 – Complete as many rounds as possible in 20 minutes of:

8 toes to bar
10 dumbbell hang clean and jerk – 50#/35#/hand
14 cal row

Coach’s notes:

Post time to complete WOD and rounds and reps complete for Opens prep to comments.

WOD Leaderboard
Comments: 11

Monday, January 14, 2018

7 rounds for time(s) of:

400m row

Rest 2:00

Compare to April 12, 2018

Coach’s notes:

Post time per row and total working time to comments.

WOD Leaderboard
Comments: 16