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Lifting Ourselves and One Another

Archives: Intervals

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

Sunday, November 1, 2020

5 rounds for reps of:

1:00 Bear Crawl Side Shuffle (corner to corner)
1:00 Deadlift – 135#/95#
1:00 Double Unders
1:00 Kettlebell Zercher Hold – 1.5/1.0 pood
1:00 REST

 

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Sunday, October 25, 2020

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

5 Clean and Jerk
5 Muscle-ups
20 Box Jump Overs – 24”/20”
REST 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Friday, October 23, 2020

Tabata intervals for reps of:

  1. Two foot vertical jumps – 24”/18”
  2. Dumbbell Deadlift – 55#/35#
  3. Toes to Bar
  4. Free Standing Wallballs – 20#/14#

Coach’s notes:

Free standing wallballs must reach a height 2’ above your reach. Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Sunday, October 18, 2020

7 rounds for time(s) of:

2 Peg Board Ascents
15 Hand Release Push-ups
25 Med Ball Switch Lunges – choose load (bear hug)
REST 2:00

Coach’s notes:

Post time and med ball weight per round plus total working time to comments.

WOD Leaderboard
Comments: 3

Thursday, October 15, 2020

3 rounds for reps of:

1:00 Kettlebell (KB) Swings – 1.5/1.0 pood
1:00 Candlesticks
1:00 KB Zercher Squats
1:00 Burpees
1:00 KB Box Step Overs – single KB
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Friday, October 9, 2020

5 rounds for time(s) of:

14 Box Jump Overs – 24”/20”
12 Toes to Bar
10 Deadlift – 275#/185#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 12