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Lifting Ourselves and One Another

Archives: Supersets

Wednesday, April 21, 2021

A1.  Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s

A2.  Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s

A3.  Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s

A4.  Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s

A5.  Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, January 28, 2021

A1.  Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s

A2.  Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s

A3.  Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s

A4.  Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, December 18, 2020

A1.  Hollow Rock – 10-15 reps X 5 sets, NO REST

A2.  Front Plank Hold – 45-60s X 5 sets, rest approx. 90s

A3.  Milk Jug Lateral Raises – 12 -20 reps X 5 sets, NO REST

A4.  Handstand Hold – 45-60s X 5 sets, rest approx. 90s

A5.  Supine Row – 12-20 reps X 5 sets, NO REST

A6.  Superman Hold – 45-60s X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Saturday, December 5, 2020

 A1.  Wall Handstand Hold Rotations – 1-2 rotation/direction X 6 sets, rest approx. 60

A2.  Supine Dowel Hold – 30-60s X 6 sets, rest approx. 60s

A3.  Single Arm Push-ups – 5-7 reps/arm X 6 sets, rest approx. 60s

A4.  Reverse Double Unders – 60s X 6 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, November 26, 2020

A1.  Wall Walks – 5 (controlled) reps X 5 sets, rest approx. 90s

A2.  Alternating Leg Wall Sit – 8-12 reps/leg X 5 sets, rest approx. 90s

A3.  Side Plank Raises – 10-14/side X 5 sets, rest approx. 90s

A4.  Switch Lunges – 60s X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, November 18, 2020

A1. GHD raise – 6-10 reps x 5 sets, rest 60-90s

A2. Seated Doubel Milk Jug External Rotation – 10-15 reps @ 3010 x 5 sets, rest 60-90s

A3. Hallow Rocks – 8-15 reps x 5 sets, rest 60-90s

A4. Push Ups – 10-15 reps @3030 x 5 sets, rest 60-90s

A5. Supermans – 10-15 reps x 5 sets, rest 60-90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, November 9, 2020

A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s

A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s

A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s

A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, July 10, 2020

A1.  Row – 250m X 5 sets, rest 2:00

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Coach’s notes:

Post time per row and total time for all 5 rows, plus loads for all sets of deadlift to comments.

WOD Leaderboard
Comments: 9

Friday, June 26, 2020

A1.  Dumbbell Bench (med ball) Press – 10 reps @ 3010 X 5 sets, rest 90s
 
A2.  Pull-ups – 20 reps X 5 sets, rest 90s
 
A3.  V-ups – 15 reps X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1