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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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Thursday, January 20, 2022

3 rounds for time of:

20 GHD Sit-ups
30 Barbell Good Mornings – 45#/35#
40 Single Leg Squats

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Wednesday, January 19, 2022

Work to your heaviest in the following complex:

1 Thruster/1 Push Press/1 Push Jerk/1 Split Jerk

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, January 18, 2022

A. 50, 35, 20 rep rounds of:

Wallballs – 20#/14# to 10’/9’
Pull-ups

B1.  Back Extensions – 10-15 reps X 3 sets, rest approx. 60s

B2.  Alternating Single Leg Toes to Bar – 12-20 (total) X 3 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Monday, January 17, 2022

A. Work to a moderate 3 rep, touch and go power clean and jerk.

B.  AMRAP IN 15 minutes:

1 Deadlift – 275#/185#
1 Shuttle Run – 10’/15’/20’
2 Deadlift
2 Shuttle Run
3 Deadlift
3 Shuttle Run
4 Deadlift
4 Shuttle Run

– Continue adding one rep each round.

Coach’s notes:

Post notes for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 8

Sunday, January 16, 2022

A.  EMOM complete 3 strict Muscle-ups

For 7 minutes.

B.  Alternating EMOM for 20 mins complete:

Min 1:  Row 1:00
Min 2:  Shoulder Press :30s – 95#/65#

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 4

Saturday, January 15, 2022

In partners complete:

10 Rope Climbs (total)
100 Synchro Single Dumbbell Deadlift – choose weight
75 Single Arm Dumbbell Push Press (total)
50 Toes to Bar (total)
75 Single DB Manmakers (total)
100 Synchro Single DB Deadlift
10 Rope Climbs (total)

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, January 14, 2022

Complete AMRAP 10:

A.  Work to a 5 rep overhead squat.

B.  3 overhead squats (115/75 lb)

30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Thursday, January 13, 2022

Power Clean – 5, 5, 3, 3, 3, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Wednesday, January 12, 2022

A.  Complete AMRAP in 12 minutes of:

7 Box Jumps – 36”/30”
14 KB Swings – 1.5/1.0 pood

B.  Single Arm (weighted) Front Rack Walking Lunge – 4 sets X 50 ft., rest as needed.

Notes:  Use weight implement of choice.

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 4

Tuesday, January 11, 2022

“Barbara”

5 rounds for time(s) of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
REST 3:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10