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Lifting Ourselves and One Another

Archives: Intervals

Friday, June 11, 2021

Complete 7 rounds for time(s) and load(s):

5 Strict Pull-ups/5 Kipping Pull-ups/5 Toes to Bar
10 Burpees Over Bar
15 (Unbroken) Deadlift
20 Hand Release Push-ups
REST 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Thursday, March 4, 2021

Complete 5 rounds for reps of:

40s Side Plank Raises – Left
20s REST
40s Side Plank Raises – Right
20s REST
40s Forward/Reverse Single Leg Hops Over Dowel – Left
20s REST
40s Forward/Reverse Single Leg Hops Over Dowel – Right
20 REST
40s Double Milk Jug Press from Squat
20s REST
40s Get-ups
20s REST

 

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
No Comments

Tuesday, March 2, 2021

A. 5  rounds for time(s) of:

10 Burpees
10 Candlesticks
10 Dowel Squat Clean Thruster
10 Back Extensions
10 Tuck Jumps

REST 1:30

B.  Practice skipping with any time remaining.

 

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Tuesday, January 26, 2021

10 rounds for time(s) of:

10 Burpee over Dowel Jump Back
14 Double Milk Jug Dowel Overhead Coccyx Squat

REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 2

Thursday, December 3, 2020

10 rounds for time(s) of:

10 Dowel Snatch Balance
10 Dowel Sotts Press
10 Dowel Supine Row
10 Box/Couch/Bench Jumps
REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Tuesday, December 1, 2020

A. Tabata Intervals for reps of:

  1. Front Plank “Jumping Jacks”
  2. Elbows Out Bent Over Milk Jug Row
  3. Tuck Jumps
  4. Push-up
  5. Split Squat – Alternate leg per round.

B. Spend 15 minutes stretching.

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 17, 2020

8 rounds for time(s) of:

10 Double Milk Jug Get-ups
10 Milk Jug Lateral Raises
10 Chair Dips
10 Gorilla Side Shuffle – 10 ft.
REST 1:00

Coach’s notes:

Post time per round and working time to comments.

WOD Leaderboard
Comments: 3

Monday, November 16, 2020

Tabata Intervals for reps of:

  1. Couch Toe Taps
  2. Burpees
  3. Hamstring Curls/Glute Bridges
  4. Lateral Hops Over Dowel

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Wednesday, November 11, 2020

4 rounds for reps of (30s work/30s rest):

  1. Push-ups
  2. Left Leg Split Squat Jumps (couch)
  3. Sit-ups
  4. Right Leg Split Squat Jumps (couch)
  5. Crab Walk
  6. Slippery Floor Hamstring Curls

Coach’s notes:

Post reps per round, per movement and all totals to comments.

WOD Leaderboard
No Comments

Tuesday, November 10, 2020

5 rounds for time(s) of:

 

Row 500m
20 Free-Standing Wallballs – 20#/14#
30 Hands on Box Jump Overs – 24”/20”
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 14