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Lifting Ourselves and One Another

Archives: Strength

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

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

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

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

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, March 28, 2021

A. Spend 20 minutes working on your back squat in sets of 5.

B. Spend 10 minutes working no your free handstands, hip and shoulder taps, etc. and the next 10 minutes as an AMRAP of:

10 Medicine Ball Cleans
10 Dumbbell Shoulder to Overhead
10 Box Jumps

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, November 23, 2020

A1.  Free Strict Standing Handstand Push-up/Strict Handstand Push-up/Supported Invert Push-up (or lower) – 5-8 reps X 7 sets, rest 90-120s

A2.  Single Leg (loaded) Squats – 8-12 reps/leg X 7 sets, rest 90-120s

A3.  Single Arm Supine Strict Row – 5-8 reps/arm X 7 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Monday, October 26, 2020

Sumo Deadlift – 5, 5, 5, 5, 3, 3, 3, 3, 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Thursday, October 22, 2020

Thruster – 3, 3, 3, 2, 2, 2, 2, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

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

Friday, October 16, 2020

Push Press – 3, 3, 3, 3, 3, 3, 3, 3

Practice scales between sets. 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

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

Monday, October 5, 2020

Back Squat – 2, 2, 2, 2, 2, 2, 2

Compare to July 20, 2020

Coach’s notes:

Post loads for all sets.

WOD Leaderboard
Comments: 8

Wednesday, September 30, 2020

Deadlift – 3, 3, 3, 3, 3, 3, 3

Compare to September 20, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12