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Lifting Ourselves and One Another

Archives: Superset

Tuesday, December 14, 2021

A1.  Deadlift – 5 reps X 5-7 sets, rest 90-120s

A2.  Bench Press – 5 reps X 5-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Wednesday, October 26, 2021

A1.  Peg Board Ascents – 2-3 reps X 5 sets, rest approx. 90s

A2.  Bench Press – 5 reps X 5 sets, rest approx. 90s

 

A3.  Ring Inverts – 4-6 (strict) X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, October 26, 2021

A.  Hang Power Clean (above knee)/Hang Squat Clean – 1/1 X 5-7 sets, rest 90-120s
 
B.  Paused Squat Clean (below knee) – 2 reps X 5-7 sets, rest 90-120s

Coach’s notes:

post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Sunday, September 19, 2021

A1.  Strict Press – 5 reps X 5-7 working sets, rest approx. 90s

A2.  Weighted Pull-up – 5 reps X 5-7 working sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Sunday, September 12, 2021

A1.  L-sit – 30s X 5 sets, rest 60-90s

A2.  3 Position Power Clean – 1/1/1 X 5 sets, rest 60-90s

Notes:  Start high hang, then knee, then floor.

A3.  Hip and Back Extension – 12-15 reps X 5 sets, rest 60-90s

A4.  Reverse Double Unders – 10-20 reps X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, September 3, 2021

A1.  Rope Climb – 1 legless/2 regular X 5 sets, rest approx. 90s

A2.  Handstand Push-ups – 15 reps X 5 sets, rest approx. 90s

A3.  Single Leg Split Squat – 8-12 reps/leg X 5 sets, rest approx. 90s

Note:  Add dumbbell or barbell if you reach 12 reps.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Sunday, July 11, 2021

 

A1.  Dumbbell Bench Press – 5-7 reps X 5 sets, rest approx. 90s

A2.  Rope Climb – 1/2 (legless/legs) X 5 sets, rest approx. 90s

A3.  Broad Jump – 3 consecutive X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Tuesday, June 15, 2021

A1.  Back Squat – 5 reps @ 31X1 X 7-9 sets, rest approx. 90s

A2.  Box Jumps – 5-15 reps (rebounding) X 7-9 sets, rest approx. 90s

Coach’s notes:

Post loads for all sets of back squat and height for box jumps to comments.

WOD Leaderboard
Comments: 1

Thursday, March 11, 2021

A1.  Double Milk Jug Squat Cleans – 10-20 reps X 5 sets, rest 0-60s

A2.  Double Unders – 20-50 reps X 5 sets, rest 0-60s

A3.  Burpees Over Milk Jug Dowel – 6-12 reps X 5 sets, rest 0-60s

A4.  Dowel Power Snatch/Dowel Overhead Squat –  ((5/5) X 2-3) X 5 sets, rest 0-60s

A5.  Dowel Overhead V-ups – 6-12 reps X 5 sets, rest 0-60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, October 1, 2020

A1.  Two Foot Vertical Jump – Max height X 5 sets, rest approx. 90s

A2.  L-Sit – As Long As Possible X 5 sets, rest approx. 90s

A3.  Wallballs – 10 (unbroken) reps X 5 sets, rest approx. 90s

Notes:  Work to heaviest load and height

A4.  Hip and Back Extension – 10-15 (controlled) reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2