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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, July 13, 2020

A1.  Alternating Barbell Forward Lunge – 5 reps/leg X 5 sets, rest approx. 120s

A2.  Burpees over Bar – AMRAP in 45s X 5 sets, rest approx. 120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Sunday, July 12, 2020

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

A2.  Single Arm Dumbbell Clean/Single Arm Dumbbell Split Jerk – 5/5 reps/side X 5 sets, rest 90-120s

A3.  Triple Unders – 20 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, July 11, 2020

150m bear crawl while your partner performs 100 mountain climbers, then switch.
150m walking lunge while your partner holds the bottom of a virtuous squat, then switch.
150m broad jump while your partner does air squats, then switch.  You need to complete 100 squats total before moving on.
150m Gorilla (two hand touch on ground) side shuffle (switch directions half way) while your partner performs burpees.  You need to complete 100 total.
450m run while your partner holds a front plank, then switch.
450m run while your partner holds a reverse plank, then switch.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, July 10, 2020

A1.  Row – 250m X 5 sets, rest 2:00

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Coach’s notes:

Post time per row and total time for all 5 rows, plus loads for all sets of deadlift to comments.

WOD Leaderboard
Comments: 9

Thursday, July 9, 2020

7 rounds for time(s) of:

Run 400m
10 Toes to Bar
10 Power Snatch – 95#/65#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Wednesday, July 8, 2020

As Many Rounds As Possible (AMRAP) in 24 minutes of:

5 Muscle-ups (rings or bar)
10 Hand Release Push-ups
20 Medicine Ball Box Step Overs – 24”/20” with 20#/14#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, July 7, 2020

 

Thruster – 3, 3, 3, 3, 3, 3, 3

Compare to Saturday, February 29, 2020 (COVID) or

Friday, September 7, 2018 (pre-COVID)

Comments: 14

Monday, July 6, 2020

Every 2:00 for 10 rounds complete:

6 Strict Chest to Bar Pull-ups
66 Double Unders

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 9

Sunday, July 5, 2020

As Many rounds as possible in 30 minutes:

5 Hang Dumbbell Clean and Push Jerk/5 Double Dumbbell Swings
10 Dumbbell Burpees (no jump)
15 V-ups
REST 2:00

Coach’s notes:

Choose your own weight for the dumbbell complex and burpee. Post time per round and number of rounds complete.

WOD Leaderboard
Comments: 6

Saturday, July 4, 2020

In partners (one working at a time) complete:

100m Crab Walk
100 Reverse Plank Hip Raises
200m Bear Crawl
200 Air Squats
4 Laps around the football field (approx. 1 mile)
200 Front Plank Shoulder Touches
200m Bear Crawl
100 Tuck Jumps
100m Crab Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3