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Lifting Ourselves and One Another

Archives: Running

Thursday, July 9, 2020

7 rounds for time(s) of:

Run 400m
10 Toes to Bar
10 Power Snatch – 95#/65#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Friday, July 3, 2020

“Kelly”

Complete 5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallball – 20#/14#

Compare to January 03, 2020

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Wednesday, July 1, 2020

10 sets of:

30s Hill Sprints

REST 2:30

Compare to June 02, 2020

Coach’s notes:

Post distance reached per set.

WOD Leaderboard
No Comments

Monday, June 22, 2020

“Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

Compare to May 11, 2019

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Saturday, June 20, 2020

Outdoor Partner WOD

  1.  10 – 150m sprints.  Start as a group each time, rest 30s from when the last person crossed the line.
  2. Alternating (one person working at a time) in Partners complete:

200 Air Squats
200m Bear Crawl
200 Single Leg Hops (alternate legs each set)
200 Mountain Climbers
200 Switch Lunges

Coach’s notes:

Post time for sprints and time to complete chipper to comments.

WOD Leaderboard
Comments: 1

Tuesday, June 7, 2020

At Home WOD:

3 rounds for time of:

Run 800m
40 Milk Jug Thrusters

 

WOD:

3 rounds for time of:

Run 800m
21 Thrusters – 95#/65#

 

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 2

Saturday, June 6, 2020

At Home WOD

“846” – In memory of George Floyd

In Partners complete for time:

141     Milk Jug Lateral Raises (total)

            Run 400m

141     Broad Jumps (total)

            Run 400m

141     Milk Jug Push Press (each)

            Run 400m

141     Squats (each)

            Run 400m

141     Milk Jug Swings (each)

            Run 400m

141     Meter Bear Crawl (each)

___     Run 400m

846

WOD:

Complete for time:

141     Bent Over Dumbbell Row 

            Run 400m

141     Broad Jumps

            Run 400m

141     Dumbbell Push Press

            Run 400m

141     Squats

            Run 400m

141     Dumbbell Swings

            Run 400m

141     Meter Bear Crawl

___     Run 400m

846

Coach’s notes:

Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.

WOD Leaderboard
Comments: 1

Tuesday, June 2, 2020

At Home WOD and WOD:

10 Sets of:

30 second hill sprints
2:30 Rest

Coach’s notes:

Post times for each set and total working time to comment.

WOD Leaderboard
Comments: 1

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

Friday, May 29, 2020

At Home WOD:

5 rounds for time of:

Run 400m
20 Double Milk Jug Overhead Squats

WOD – “Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2