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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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Monday, December 5, 2022

AMRAP 20:
10 DB power cleans (35/50 lb)

15 toes-to-bars
20 Gorilla side shuffle – 15 ft. (there and back = 1)

 

Post-workout:
3 sets:
:20 sprint for calories – row/ski/Echo
– Rest 2:00 between sets.

Coach’s notes:

Post rounds and reps for AMRAP and results for sprints to comments.

WOD Leaderboard
No Comments

Sunday, December 4, 2022

For time:
25 box jump overs (24/30 in)
800-m run
25 burpee box overs (24/30 in)

Post-workout:
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.

then…

Max GHD hip extension hold

Coach’s notes:

Post time to complete workout and time(s) for post-workout to comments.

WOD Leaderboard
No Comments

Saturday, December 3, 2022

AMRAP 30 with a partner:

10 wall-ball shots (14/20 lb)
6 handstand push-ups
2 squat cleans (155/225 lb)

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Friday, December 2, 2022

LYNN/BENCHMARK - 5 rounds for max reps:

Body weight bench presses
Pull-ups in a single set
– Rest as needed between rounds.

Coach’s notes:

Post reps for each movement and round and all totals to comments.

WOD Leaderboard
Comments: 2

Thursday, December 1, 2022

Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders

For time:
10-20-30-40-50:
Single DB lunges (35/50lbs)
Double-unders
Sit-ups

Coach’s notes:

Post results for double-unders and time to complete triplet to comments.

WOD Leaderboard
Comments: 3

Wednesday, November 30, 2022

7 sets for load:
3 deadlifts

OR

7 sets for load:

1 deadlift
2 hang power cleans
2 shoulder to overhead

Post-workout:
3 rounds for reps:
1:00 GHD hip and back extensions
1:00 rest

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 4

Tuesday, November 29, 2022

On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups

Comments: 5

Monday, November 28, 2022

ELLEN/BENCHMARK – 3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)

Post WOD:
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm

Coach’s notes:

Post time to compelte triplet and notes for post-workout to comments.

WOD Leaderboard
Comments: 4

Sunday, November 27, 2022

5 sets for load:
3 hang power snatches

5 sets for load:
3 hang power cleans

Post-workout:
Accumulate:
30 strict weighted pull-ups

Coach’s notes:

Post loads for all sets and weight for pull-ups to comments.

WOD Leaderboard
No Comments

Saturday, November 26, 2022

4 rounds for time with a partner:

50m DB lunge – 25/35 lb (share work)
200m farmers carry – 25/35 lb (both working)
60s bar hang (synchro)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments