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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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Tuesday, December 10, 2024

Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Coach’s notes:

Post notes for pre-workout and time to complete triplet to comments.

WOD Leaderboard
No Comments

Monday, December 9, 2024

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans

 

For time:
21 front squats (125/185 lb)
20 double-DB farmers carry shuttles – 20 ft./35/50 lb
15 front squats
16 double-DB farmers carry shuttles
9 front squats
12 double-DB farmers carry shuttles

Note: every 20ft. = 1

Coach’s notes:

Post loads for squat cleans and time to complete couplet to comments.

WOD Leaderboard
Comments: 1

Sunday, December 8, 2024

3 rounds for time of:
10 hang power cleans – 105#/155#
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold

Post-workout:
AMRAP in 3:00

KG goblet carry – 20ft. shuttle
– Each 20ft = 1 rep

Coach’s notes:

Post time to complete and number of sets per hold to comments.

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No Comments

Saturday, December 7, 2024

FIGHT GONE BAD!//BENCHMARK – In partners (or solo) complete 3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Note: For partners, one partner works at a time.

Coach’s notes:

Post time reps per movement, per round and all totals to comments.

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Friday, December 6, 2024

 30-20-10 reps for time:
Single-leg squats
Pull-ups

 

Post-workout

Every 2:00 for 5 rounds:

3 rope climbs

Coach’s notes:

Post time to complete couplet and notes for rope climbs to comments.

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No Comments

Thursday, December 5, 2024

Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice

 

Every 3:00 for 6 sets:
6 hang power snatch (95/135 lb)
4 ring muscle-ups

– Score is slowest effort.
– Rest with the remaining time.

Coach’s notes:

Post results for couplet to comments.

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No Comments

Wednesday, December 4, 2024

OPEN 24.1//BENCHMARK For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

 

Post-workout
3 sets:
:30 plank hold
10-15 V-ups

Coach’s notes:

Post time to complete couplet to comments.

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No Comments

Tuesday, December 3, 2024

For load:
Anchor press
5-5-5-5-5/side
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

Coach’s notes:

Post loads for all sets to comments.

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No Comments

Monday, December 2, 2024

4 rounds for reps:
1:00 Erg of choice for calories
1:00 deadlifts (125/185 lb)
2:00 rest

 

Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.

Coach’s notes:

Post cals and reps for DL per rounds and totals to comments.

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No Comments

Sunday, December 1, 2024

For time:
1000m row/ski/bike
21 clean and jerks (105/155 lb)
500m row/bike/ski
21 clean and jerks
1000m row/bike/ski

Coach’s notes:

Post time to complete to comments

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No Comments