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Lifting Ourselves and One Another

Friday, November 22, 2019

A.  Practice single leg hops for approximately 10 minutes.

B.  27, 21, 15, 9 rep rounds for time of:

Kettlebell Swings – 1.5/1.0 pood
Push-ups
Box Jumps – 24”/20”

Coach’s notes:

Post notes for jumps and time to complete triplet to comments.

WOD Leaderboard

Comments: 6

8:53 rx’d.
KB unbroken.
Push-ups – plan was to do 3 even sets each round. It was a shitty plan. Had to do 4 sets the final 2 rounds.
Box jumps – rebounded most.
Thanks Ragnar! Great class.


9:43 Rx. KB unbroken, Pushups were a different story – went downhill quickly in rounds of 15 and 9. Box jumps were combo of rebounds and step downs.

Really good workout. That was fun. Thanks Derek!


A. played around with obstacle course and a few other things for a bit until Chita scared me off of it. Then tried some max height single leg hops. Got up to 37.25″ with my left, and not quite there with my right – couldn’t stick the landing on the right side.
B. 8:44 Rxd. Broke KBS up into 3rds I think for first round, then in two for round of 21, and then… oh heck I don’t remember, broke push-ups up a bunch too. Jumps rebounding unbroken for all. Fun WOD. I like sprints.
Thanks Derek!


A: Played with single leg lateral jumping over a 20-24” dowel, sets of 10-ish reps. Also single leg jumps onto a 20-24” box.

B: Rx: 6:56

KBS were all unbroken. Really tried hinge from the hip and get full extensions at the top.

Push ups I had to break them into 3rds for all the rounds with quick rests.

Box jumps were all rebounded and unbroken. Screwed up a few reps but kept moving.

Thanks Derek P! Great work 6am.


Enjoyed my classmates company today.
Derek, thanks for being a stickler on my form. Much appreciated! Great class.

Can’t say I enjoyed this workout because it’s one of those rare times I feel like I’m doing worse than not making any progress. In fact backsliding. My hops are terrible. I actually don’t think hopping is silly. I really suck at them. Definitely affecting my box jumps. Gonna have to live with my result and find a way to improve.

11 min.


9:40 Rx’d
Broke 1st KBS in 15/12, rest unbroken
Pushups in 3’s and 4’s
Box jumps, all step downs
Thanks Derek P, and good work 5pm group


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