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Lifting Ourselves and One Another

Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


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Wednesday, December 1, 2021

A.   3 Rounds for time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

B.  5 Sets for reps of:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

Coach’s notes:

Post time to complete A and reps/set/movement and totals for B to comments.

WOD Leaderboard
No Comments

Tuesday, November 30, 2021

Continue for as long as possible as follows:

0:00-5:00
EMOM 5:
5 Thrusters – 75#/55#
5:00-10:00
EMOM 5:
5 Thrusters – 95#/65#
10:00-15:00
EMOM 5:
5 Thrusters – 115#/75#
15:00-20:00
EMOM 5:
5 Thrusters – 135#/85#
*Continue to add 20#/10# every 5:00 for as long as you can.

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 9

Monday, November 29, 2021

Complete for time:

21 Deadlift – 225#/155#
400m Run
15 Deadlift
400m Run
12 Deadlift
400m Run
9 Deadlift
400m Run

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, November 28, 2021

A.  Every Minute on the Minute (EMOM) for 12 minutes complete:

2 Push Press

B.  Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

10 Box Jumps – 24”/20”
15 Push Jerks – 95#/65#
20 Medicine Ball Cleans – 20#/14#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Saturday, November 28, 2021

50 Wall Walks
50 Toes to Bar
50 Burpee Pull-ups
50 Hip Extensions
50 Single DB Overhead Walking Lunges – 45#/30#/hand
50 Single DB Ground to Overhead
50 Single DB Box Step Overs – 20” for all
50 Single DB Power Cleans
50 Single DB Overhead Squats
50 Single DB Single Leg Deadlift Lift

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, November 26, 2021

As Many Rounds As Possible (AMRAP) in 20 minutes of:

50 Double Unders
100 ft. Walking Lunge
100 ft. Bear Crawl

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Thursday, November 25, 2021

Every 5:00 for 7 rounds complete:

Row/Bike – 40/35 Cals
15 Up Downs to Plate – 45#
Rest with time remaining

 

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 13

Wednesday, November 24, 2021

Overhead Squat – 3, 2, 2, 2, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, November 23, 2021

A.  Every Minute on the Minute (EMOM) for 10 minutes perform:

3 Strict Weighted Pullups

B.  As Many Reps As Possible (AMRAP) in 7 minutes of:

7 Box Jumps – 30”/24#
7 Chest to Bar Pull-ups

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 5

Monday, November 22, 2021

30 rounds for time of:

5 Wallballs – 20#/14#
3 Handstand Push-ups
1 Power Clean – 225#/155#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11