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Lifting Ourselves and One Another

Archives: Supersets

Friday, January 18, 2019

A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

Compare to Wednesday, November 28, 2018

A2.  Peg Board Ascent – 2 reps (unbroken) X 5 sets, rest 90-120s

Compare to Tuesday, June 19, 2018

A3.  Side Shuffle – 20 ft. X 20 touches, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Tuesday, January 15, 2019

WOD:

A1.  Deadlift – 5 reps X 6 sets, rest 2:30

Compare to Tuesday, October 31, 2017

A2.  Box jumps (unbroken) – 10 reps X 6 sets, rest 2:30

TT WOD – Opens Prep:

16.3 – Complete as many round and reps as possible in 7 minutes of:

10 power snatches – 75#/55#
3 bar muscle-ups

Coach’s notes:

Post loads for all sets in A and height for all sets in B to comments. Post rounds and reps complete for Opens prep.

WOD Leaderboard
Comments: 18

Friday, January 11, 2019

WOD:

A1.  Single Arm Dumbbell Walking Lunge – 12 steps/side X 5 sets, rest 90-120s

A2.  GHD Sit-ups – 25 reps X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

 

FNL’s Partner WOD (5:00pm):

In Partners complete:

55 Cal row
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Synchronized overhead squats – 95#/65#
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Cal row

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, January 5, 2019

TT WOD – Partner:

100 Wallballs over the rig
100 Synchronized Burpees
100 Synchronized Switch Lunges
100 Hang Power Snatch – 95#/65#, * setting bar down is a 5 rep shoulder press penalty at chosen weight.
100 Pull-ups

WOD:

A1.  Shoulder Press – 5 reps X 5 sets, rest 90-120s

A2.  Side Shuffle (20 ft.) – 10 reps X 5 sets, rest 90-120s

A3.  Turkish get-up – 10 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, January 2, 2019

A1.  Push Press – 2 reps X 7 sets, rest 90-120s

Compare to Sunday, June 24, 2018 

A2.  Rope Climbs – 2 reps (unbroken) X 7 sets, rest 90-120s

Notes:  Touch the floor coming down from the 1st rep, but do not come off the rope. (i.e. you cannot bear weight/rest on the floor between reps)

Coach’s notes:

Post loads for A and notes for B to comments.

WOD Leaderboard
Comments: 7

Wednesday, December 26, 2018

A1.  Ring inverts – 5 reps X 5 sets, rest 90-120s

A2.  D-ball ground to over alternating shoulder – 10 reps (5/side) X 5 sets, rest 90-120s

A3.  Dumbbell front (paused) squat – 6 reps X 5 sets, rest 90-120s

Notes:  Pause 3 FULL seconds in the bottom.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, December 21, 2018

A1.  Static Back Extension (hold) – 45s X 5 sets, rest 90-120s

A2.  Turkish Get-up – 8 reps/arm X 5 sets, rest 90-120s

A3.  Peg Board Ascents – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Wednesday, December 19, 2018

A1.  GHD Sit-ups – 20 reps X 5 sets, rest 90-120s

A2.  Ring Muscle-ups – 7 reps X 5 sets, rest 90-120s

A3.  Single Leg Alternating Squats (Pistols) – 10 reps/leg X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, November 28, 2018

A1.  Sumo Deadilft – 2 reps X 6 sets, rest 2-3:00

Compare to Saturday, October 6, 2018

A2.  Bench Press – 5 reps X 6 sets, rest 2-3:00

Compare to Saturday, August 18, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Sunday, November 19, 2018

A1.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

Compare to Thursday, June 28, 2018

A2.  Broad Jump – 3 Consecutive Jumps X 5 sets, rest 90-120s

Compare to Tuesday, September 4, 2018

A3.  Wallball – 10 reps for max. height and/or weight X 5 sets, rest 90-120s

A4.  Twisting Medicine Ball Toss To Wall – 12-15 reps X 5 sets, rest 90-120s

Compare to Tuesday, October 2, 2018

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2