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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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Tuesday, October 23, 2018

WOD:

5 Rounds for time:

400m Run (or row)
3 Rope Climbs

TT WOD – Strength:

A.  Back Squat –2 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 9-11 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, October 22, 2018

Strict “Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Strict Handstand Push-ups

Compare to February 24, 2018

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, October 21, 2018

“The Chief”

Five, 3 minute AMRAP’s of:

3 Power Cleans – 135#/95#
6 Push-ups
9 Squats

Then Rest 1 Minute.

Coach’s notes:

Post rounds and reps complete per interval and totals to comments.

WOD Leaderboard
Comments: 5

Saturday, October 20, 2018

WOD:

1 round for time of:

40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles

TT WOD – Strength:

A. Deadlift – 5 reps @ 30X1 X 5 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, October 19, 2018

A.  Every 90s for 10 rounds complete:

5 Bar pull-overs
10 Toes to Bar
15s Chin over bar hold

B.  In time remaining record highest and heaviest wallball achieved for 5 consecutive reps.

Coach’s notes:

Post notes for A and height and weight achieved for B to comments.

WOD Leaderboard
Comments: 3

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, October 17, 2018

A.  “Grace” – Complete for time:

30 Clean and Jerk – 135#/95#

B.  With any time remaining work on your max height box jump.

Coach’s notes:

Post time to complete and height reached to comments.

WOD Leaderboard
Comments: 12

Tuesday, October 16, 2018

WOD:

A.  Muscle Snatch – 5 reps X 6 sets, rest 90-120s

B.  Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s

TT WOD – Strength:

A.  Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00

B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, October 15, 2018

Tabata Intervals for reps:

  1. D-ball ground to over alternating shoulder – choose weight.
  2. Dumbbell push press – 45#/30#/hand.
  3. Rope knees to elbows
  4. Row (cals)

Coach’s notes:

Start at any movement. Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Sunday, October 14, 2018

Complete all sets for time:

  1.  50 Triple Unders
  2. 50 Cal erg of choice (but of course we all like to watch bike!)
  3. 50 Deadlift – 225#/155#
  4. 50 Bench Press – 135#/85#
  5. 50 Shuttle Sprints – 20 ft.

Coach’s notes:

Complete in any order and post time for all sets to comments.

WOD Leaderboard
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