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Lifting Ourselves and One Another

Archives: Intervals

Thursday, November 25, 2021

Every 5:00 for 7 rounds complete:

Row/Bike – 40/35 Cals
15 Up Downs to Plate – 45#
Rest with time remaining

 

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 13

Sunday, November 21, 2021

Tabata Intervals for reps of:

 

  1. Push-ups
  2. Box Jumps – 24”/20”
  3. Rope Hang
  4. Wallballs – 20#/14#
  5. Handstand Hold

Coach’s notes:

Post results for each movement, per round to comments.

WOD Leaderboard
Comments: 1

Monday, November 1, 2021

A.  Complete As Many Meters As Possible for 5 rounds of:

1:00 Row (meters)
1:00 REST

B.  Complete As Many Reps As Possible for 7 rounds of:

45s – Box Step-ups – 24”/20”
45s REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 12, 2021

A.  Spend 10-15 minutes working on light, technical, touch and go clean and jerks.

B.  8 rounds for reps of:

30s Muscle-ups
30s REST
30s Clean and Jerk – 135#/95#
30s REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Friday, October 8, 2021

Every 4:30 for 4 rounds complete:

800m Run

AMRAP Double Unders in time remaining.

REST 1:30

Coach’s notes:

Post time for run and reps complete per round to comments.

WOD Leaderboard
Comments: 4

Monday, July 5, 2021

7 rounds for time(s) of:

5 Squat Snatch
15 Cal Row
400m run
REST 2:00

Coach’s notes:

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

WOD Leaderboard
No Comments

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