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Lifting Ourselves and One Another

Archives: Running

Sunday, June 19, 2022

Pre-workout:
For reps:
1:00 shuttle runs
– Rest 1:30
1:00 shuttle runs
– Rest 1:00
1:00 shuttle runs
– Rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep

3 rounds for time:
200-m DB farmers carry (25/35 lb)
15 knees-to-elbows
10 DB overhead walking lunges

Coach’s notes:

Post reps per round and totals for shuttle runs and time to complete triplet to comments.

WOD Leaderboard
Comments: 1

Thursday, June 16, 2022

For time:

400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, May 23, 2022

“DEL” - For time:

25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Wednesday, May 4, 2022

A. 3 rounds for time:
21 KB swings (16/24 kg)
200-m run

Rest 3:00

For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run

B. Post-workout:
3 sets:
20 GHD hip extensions
20 GHD back extensions

Coach’s notes:

Post time to complete each set to comments.

WOD Leaderboard
Comments: 6

Friday, April 29, 2022

“Manion” - 7 rounds for time:


400-m run
29 back squats (95/135 lb)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Wednesday, April 20, 2022

On a 32:00 clock:
From 0:00-18:00:

For load:


Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:


Row 1000m

Coach’s notes:

Post loads for A and time for B to comments.

WOD Leaderboard
Comments: 2

Monday, April 4, 2022

A. 5 rounds for time:

20 pull-ups
400-m run

B. 4 sets:

:30 overhead dowel superman
15 seated leg raises (over KB/milk jug😊)

Coach’s notes:

Post time to complete A to comments.

WOD Leaderboard
Comments: 5

Saturday, March 26, 2022

In partners complete for time 10 rounds of:

Alternate 200-m run with,
100-m DB farmers carry (35/50 lb), then both do
10 Synchro DB front squats (35/50 lb)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Saturday, March 19, 2022

For time in partner complete AMRAP in 25 minutes of:

30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

10 rope climbs (total)

REPEAT UNTIL TIME EXPIRES

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Tuesday, March 15, 2022

AMRAP 21:

400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2