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Lifting Ourselves and One Another

Archives: Oly

Thursday, April 14, 2022

A. 7 sets for load:


3 hang power cleans

B. Post-workout:

3 sets:
20 weighted glute bridges
20 banded side steps/side

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, April 7, 2022

A. Build up to heavy single squat or power snatch in less than 15 minutes.

 B. “Amanda” – For time:

9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Coach’s notes:

Post notes for A and time to complete B to comments.

WOD Leaderboard
Comments: 4

Tuesday, April 5, 2022

A. 5 sets:

50-ft handstand walk

 B. For load:

Split jerk
5-5-3-3-3-1-1-1-1

Coach’s notes:

Post notes for A and loads for B to comments.

WOD Leaderboard
Comments: 1

Saturday, April 2, 2022

In partners complete AMRAP in 24 minutes of:

10 Burpees over bar (total)
5 Synchro clean and jerk – 115#/185#
15 Burpees over bar (total)
7 Synchro clean and jerk
20 Burpees over bar (total)
9 Synchro clean and jerk

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Monday, March 28, 2022

A.  EMOM for 12 minutes:

1 Snatch – Increase load across as many sets as possible.

 B.  9-6-3 reps for time:

Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 5

Thursday, March 24, 2022

A. Work up to a heavy squat clean in approximately 15 minutes.

 B. AMRAP 7:

  1. 10 squat cleans (65/95 lb)
    20 sit-ups

Coach’s notes:

Post load for A and rounds and reps for B to comments.

WOD Leaderboard
Comments: 4

Wednesday, March 16, 2022

A.  Spend 10 minutes working on a technically strong single leg squat and on your squat therapy before lifting today.

B.  7 sets for load:

3 hang squat cleans

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, March 10, 2022

For Load:


Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, March 7, 2022

7 sets for load:

1 clean and jerk

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, March 3, 2022

5 sets for load:

3 overhead squats

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard
Comments: 1