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Lifting Ourselves and One Another

Archives: Oly

Tuesday, June 16, 2020

A.  Push Press – 3, 3, 3, 3, 3

Compare to Saturday, February 15, 2020

B.  Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to Friday, January 31, 2020

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Friday, June 12, 2020

Complete for time:

 “Double Grace”

60 Dowel Clean and Jerk

Coach’s notes:

Just kidding. ;) You can use weight, RX'd is 135#/95#. Post time to compete to comments.

WOD Leaderboard
Comments: 10

Sunday, May 31, 2020

At Home WOD:

A. For time complete:

50 ft. Handstand Walk
30 Dowel Clean and Jerk
100 ft. Broad Jump
30 Dowel Front Squat
150 ft. Bear Crawl
30 Dowel Push Jerk
Run 1 mile
REST 2:00

B.Run 800m

WOD:

A. Work to your heaviest 8RM Clean and Jerk in 15 minutes.

B. For time complete:

50 ft. Handstand Walk
15 Clean and Jerk
100 ft. Broad Jump
15 Front Squat
150 ft. Bear Crawl
15 Push Jerk
Run 1 mile
Note:  For Weightlifting movements use 75% of your 8RM from A.      

Coach’s notes:

For At Home WOD post time to complete A and B. For WOD post load for A and time to complete B to comments.

WOD Leaderboard
No Comments

Wednesday, May 27, 2020

At Home WOD:

A. Complete for VIRTUOSITY.

Power Clean/Front Squat/Push Jerk/Squat Jerk – 3/3/3/3 X 5 sets, rest approx. 60s

B. Complete 5 rounds for time(s) of:

10 Dowel Clean and Jerk
15 Double Milk Jug Get-ups
20 Hands on Couch/Chair Dowel Jump Overs
REST 90s

WOD:

 A. Complete for load.

B. Power Clean/Front Squat/Push Jerk/Squat Jerk – 2/2/2/2 X 5 sets, rest 60-90s

C. Complete 5 rounds for time(s) of:

10 Clean and Jerk
15 Double Dumbbell Get-ups
20 Hands on Box Jump Overs
REST 2:00

 

Coach’s notes:

Post virtuosity or load for oly complex and time per round, plus total working time for triplet to comments.

WOD Leaderboard
Comments: 1

Friday, May 22, 2020

At Home WOD:

A1.  Dowel Hip Clean Elbow Rotation – 15 reps X 5 sets, rest = scales

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest = scales

A3.  Dowel Hip Squat Clean – 15 reps X 5 sets, rest = scales

A4.  Tall Split Jerk – 10/side X 5 sets, rest = scales

 

WOD:

A. Power Clean – 2 reps X 5-7 working sets, rest 1-2 mins

B. Hang Squat Clean – 2 reps X 5-7 working sets, rest 1-2 mins

Practice front and back scales between sets.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, May 16, 2020

At Home WOD:

5 Rounds for time(s) of:

15 Box Jumps
20 Double Milk Jug Power Snatch
25 Alternating Basketball Front Plank Holds
REST 2:00

 WOD

A. Practice SLIPS for 20 minutes.

B. 5 Rounds for time(s) of:

15 Box Jumps
10 Power Snatch
5 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Friday, May 15, 2020

At Home WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Dowel Power Clean – 15 reps X 3 sets, rest 30s

A3.  Dowel Front Squat – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Milk Jug Thrusters
15 Supine Rows
30 Milk Jug Thrusters
30 Supine Rows
15 Milk Jug Thrusters
45 Supine Rows

WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Power Clean (empty bar) – 15 reps X 3 sets, rest 30s

A3.  Front Squat (empty bar) – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Thrusters – 35#/20#/hand

15 Ring Rows
30 Thrusters
30 Ring Rows
15 Thrusters
45 Ring Rows

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 3

Thursday, May 14, 2020

At Home WOD

5 rounds for time of:

Run 400m
Handstand Walk 50 ft.

WOD:

  1. Hang Power Snatch – 3 reps X 5-7 working sets, rest approx. 120s
  2. Hang Squat Snatch – 2 reps X 5-7 working sets, rest approx. 120s

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 1

Friday, May 8, 2020

At Home WOD:

A1.  Dowel Hip Snatch Pull – 15 reps X 5 sets, rest 30-45s

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

A3.  Dowel Hang (below knee) Power Snatch – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Hip Squat Snatch – 15 reps X 5 sets, rest 30-45s

Alternate Front and Back Scales (both legs) after each round.

WOD:

A. Tall Snatch Pull – 5 reps X 5 sets, rest 60-90s

B.  Tall Muscle Snatch – 4 reps X 5 sets, rest 60-90s

C.  Hang (below knee) Power Snatch – 3 reps X 5 sets, rest 60-90s

D.  Hip Squat Snatch – 2 reps X 5 sets, rest 30-45s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, May 5, 2020

At Home WOD:

Complete 2 rounds for time of:

30 Dowel Front Squat
30 V-ups
30 Dowel Clean and Jerk
30 Prone Back Extension
30 Dowel Overhead Squat
30 Side Plank Raises, left
30 Dowel Snatch
30 Side Plank Raises, right
30 Split Squat Jumps, left
30 Clap Push-ups
30 Split Squat Jumps, right

WOD:

Complete 2 rounds for time of:

15 Front Squat
30 V-ups
15 Clean and Jerk
30 Prone Back Extension
15 Overhead Squat
30 Side Plank Raises, left
15 Snatch
30 Side Plank Raises, right
15 Split Squat Jumps, left
30 Clap Push-ups
15 Split Squat Jumps, right

Note:  Use 95#/65# bar for all lifting movements.

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
Comments: 6