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Lifting Ourselves and One Another

Archives: Unbroken

Monday, February 3, 2020

A1.  Dumbbell Shoulder Press – 5 reps X 5 sets, rest 60-90s

A2.  Row – 250m X 5 sets, rest 60-90s

A3.  Handstand Walk – As Far As Possible in one set X 5 sets, rest 60-90s

A4.  Rope Climb – 3 (unbroken) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 14

Friday, January 24, 2020

WOD:

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

Compare to Tuesday, November 26, 2019

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

Compare to Tuesday, January 7, 2020

A3.  Kettlebell Swing – 20 (unbroken) reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 12

Monday, January 20, 2020

A1.  Overhead Barbell Walking Lunges – 10 steps (5/leg) X 5 sets, rest 90-120s

Compare to Friday, April 7, 2017

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

Compare to Monday, April 15, 2019

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, January 15, 2020

A1.  Strict Press – 5 reps X 5 sets, rest 60-90s

A2.  Unbroken Rebounding Box Jumps – 20 reps X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, December 26, 2019

WOD:

A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch – 1/1 X 5-7 sets, rest 90-120s

Note:  If you break the set, you must start that set over from the beginning.

B. Hang Squat Snatch/Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard
Comments: 1

Thursday, December 5, 2019

WOD:
 

As Many Rounds As Possible (AMRAP) in 30 minutes of:

 
2 (unbroken) Rope Climbs 
15 Box Jumps – 24”/20”
25 Hand Release Push-ups
REST 90s
 
*For rope climbs you can use legs, but you must come down below 5 feet without touching the floor and go back up for second rep.
 
 
TT WOD – Snatch:
 
A.  Snatch Deadlift/Snatch Shrug – 2/2 X 5 sets, rest 90-120s
 
B.  Snatch High Pull/Power Snatch – 2/2 X 5 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets for TT WOD to comments.

WOD Leaderboard
Comments: 7

Wednesday, August 21, 2019

A.  Run 1 mile.

B.  50, 40, 30, 20, 10 rep rounds for time of:

Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood

Coach’s notes:

Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.

WOD Leaderboard
Comments: 11

Tuesday, June 18, 2019

A.  Spend 15 minutes working on handstands, handstand walks and the like.

B1.  Bench Press – 5 reps X 5 sets, rest 90-120s

B2.  Box Jumps – 10 reps (unbroken) X sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, May 21, 2019

WOD:

Complete the following complex for as many unbroken rounds as you can at body weight OR complete for 3 rounds unbroken for load of:

Clean Pull
Hang Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4sets, rest 60-90s

A2.  Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Throw – 8-10 reps X 4 sets, rest 60-90s

Coach’s notes:

Post results for the complex to comments.

WOD Leaderboard
Comments: 13