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Lifting Ourselves and One Another

Archives: Oly

Friday, November 20, 2020

A. For VIRTUOSITY and time complete:

30 Dowel Front Squat
30 Snatch Balance
30 Dowel Squat Clean and Jerk
30 Dowel Sotts Press
30 Dowel Squat Snatch
30 Dowel Push Jerk
30 Dowel Overhead Squats

B. Spend 10 minutes working on scales.

Coach’s notes:

Post time to complete, BUT more importantly notes regarding oly tech. to comments.

WOD Leaderboard
Comments: 4

Sunday, November 15, 2020

For virtuosity complete:

A1.  Dowel Clean Elbow Rotations – 15 reps X 5 sets, rest 30-45s

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest 30-45s

A3.  Dowel Below Knee Power Clean – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Tall (toes) Split Jerk – 10/side X 5 sets, rest 30-45s

Coach’s notes:

Post notes for all movements to comments.

WOD Leaderboard
No Comments

Friday, November 13, 2020

A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

8 Power Snatch
8 Toes to Bar
8 Pistols

B. Practice freestanding inverts for 20 minutes.

Coach’s notes:

Post notes for inverts and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

Thursday, November 12, 2020

Complete 1 Clean and Jerk Every 15s for 3 minutes.  If you complete all lifts, increase weight and

Complete 1 Clean and Jerk Every 15s for a second 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 20s for 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 20s for a second 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 30s for 3 minutes.  If you complete all reps, increase weight and

Complete 1 Clean and Jerk Every 30s for a second 3 minutes. 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 11

Thursday, November 5, 2020

Work to your heaviest in the following complex:

Clean and Jerk/Front Squat/Hang Clean – 3/2/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, November 2, 2020

Every Minute on the Minute (EMOM) for 18 minutes total complete:

2 Snatch – 135#/95#

*Every 3 minutes add 10#

Coach’s notes:

Post loads, reps and rounds complete to comments.

WOD Leaderboard
Comments: 15

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

Tuesday, October 20, 2020

Work to your heaviest in the following complex:

Muscle Snatch/Power Snatch/Hang Power Snatch – 2/2/2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Sunday, October 11, 2020

Snatch – 2, 2, 2, 2, 2, 2, 2, 2

Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Wednesday, October 7, 2020

Work to your heaviest in the following dumbbell complex:

Hang (above knee) Power Clean/Hang (below knee) Squat Clean/Alternating Single Arm Push Jerk – 2/3/4 (per arm)

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7