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Lifting Ourselves and One Another

Friday, January 11, 2019


A1.  Single Arm Dumbbell Walking Lunge – 12 steps/side X 5 sets, rest 90-120s

A2.  GHD Sit-ups – 25 reps X 5 sets, rest 90-120s

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


FNL’s Partner WOD (5:00pm):

In Partners complete:

55 Cal row
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Synchronized overhead squats – 95#/65#
55 Dumbbell step-ups – 50#/hand to 24”/35#/hand to 20”
55 Cal row

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 6

167 reps.


Got 2 HSPU at time cap and one or two flails 😉

Amazing work tonight everyone!

Thanks Josh!

Whups. My bad. That goes in yesterday’s.

Lunges at 45/50/55/60/70
10 GHD per round
4-5 triples mixed with some doubles per round
Didn’t keep track of time
Thanks Shannon

A1. 35/40/45/60/50
A2. Rx’d. Sets of 13/12 each round.
A3. 50 double unders each round. Didn’t attempt any triples today becasue my DU’s were a disaster.
Thanks Nat!

Partnered in an awesome trifecta with Derek M and Brett. Super fun night. we biked 83 Cals because there was three of us. RXd all the box step overs, and Derek and Brett RXd the OHS while I scaled the weight. Started at 65 lbs for myself, and quickly went down to an empty bar at 45 lbs. Everything was pretty lit up tonight. We finished on the rower as some rowers had opened up at that point. Rowed the normal amount of calories.

20:54 total time I believe.

Super fun night. Awesome to see everyone out! Thanks so much for all the great info Brett, really appreciate you sharing your knowledge and experience with us!

A1. 20/25/27.5/30/30
A2. 10/10/12/15/15 with reg sit-ups to make up the 25 in each round
A3. Mainly a whipping. Lost my DUs 🙁 watched some videos tonight and have a plan

Thanks, 6am and Shannon

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