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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.


WOD Leaderboard

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Wednesday, October 4, 2023

EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

 

Post-workout:
Accumulate:
30 Turkish get-ups

– Try unusual objects (basketball, wallball, sandbag, bottoms up kettlebells, etc.), eyes closed, not necessarily load.

Coach’s notes:

Post reps/distance per movement, per set and totals to comments.

WOD Leaderboard
No Comments

Tuesday, October 3, 2023

5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.

 

Between sets work on overhead squat therapy

Coach’s notes:

Post loads for sets to comments.

WOD Leaderboard
Comments: 3

Monday, October 2, 2023

3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Sunday, October 1, 2023

Daniel//BENCHMARK For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, September 30, 2023

 

215 Innocent Children

In partners complete for time:
215 Double-Unders (one working at a time)
21 Handstand Push-Ups (one working at a time)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Burpees
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Box Jumps (24/20 in)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Kettlebell Swings (53/35 lb)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Lunges
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Pull-Ups
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Medicine Ball Squat Cleans (20/14 lb)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Toes-to-Bars
5 Synchro Clean-and-Jerks (135/95 lb)
1,996 meter Row (one working at a time)

Coach’s notes:

Post time to complete complete for each set to comments.

WOD Leaderboard
Comments: 1

Friday, September 29, 2023

For time:
40 lateral box jump-overs (20/24 in)
20 handstand push-ups
30 lateral box jump-overs
15 handstand push-ups
20 lateral box jump-overs
10 handstand push-ups
10 lateral box jump-overs
5 handstand push-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Thursday, September 28, 2023

Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.

Coach’s notes:

Post burpees per round and total to comments.

WOD Leaderboard
Comments: 1

Wednesday, September 27, 2023

Every 5:00 for 3 rounds:
400-m run

 

Post-workout:
On a 15:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice

Coach’s notes:

Post time for runs and notes for practice to comments.

WOD Leaderboard
No Comments

Tuesday, September 26, 2023

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, September 25, 2023

EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.

Coach’s notes:

Post load for each set to comments.

WOD Leaderboard
Comments: 2