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Lifting Ourselves and One Another

Monday, February 11, 2019

A1.  Ring Push-ups – 8-12 reps @ 30X1 X 5 sets, rest 90-120s

A2.  Bent Over Barbell Row – 8-10 reps @ 30X2 X 5 sets, rest 90-120s

A3.  Single Leg Box Jump – 10 reps/side X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 9

Focus: power and explosive output, build confidence on single leg jump power. Control on the rows

Ring Push-up 12, (toes on box) 12, 10 fail, 9, 8 fail
Bent over Barbell Row 115×4, 125 last set
Single Leg Box Jump
4x45plates for 4 sets — 15 in
5×45 plates for last set — 19 in
Start at 19 in next time

No shakes for pushups! Great
Single leg box jumps were new. I’m nervous about my hop/jump power. Did great.


Barbell Row/Ring Push UPS/SLBJ
10×35#/8 UB/13”Box
10×45/8 UB/ 13” Box
10×55/8 UB/13” Box
10×65/8 UB/13” Box
10×70 (progrip)/7-1/13” Box

I like this one, tempo ring push ups though 🥴

Fun times at 10! Thanks Coach and Nat!


A1. 12/12, toes on 12″ box/12, toes on 18″ box (pike)/same/same.
A2. 115# X 10/135# X 9/same/same/same
A3. 20″/24″/24″/24″/30″ X 10 left, 30″ X 3 right, finished with 24″ rebounding.


A1. 12/12/12/12 toes on 18” box/same
A2. 75#x10/95#x10/105#x10/110#x9/same
A3. 20”/20”/24” for the remainder
Thanks Josh


A1. 10 / 8+2. / 7+3 / 6+4/ 5+4 failed on 5th toes on ground

A2. 75# 4 Pronated 6 Supinated each set (the Supinated were definitely stronger with better mobility)

A3. 13″

Thanks Nat and Coach!


A1: 8 for all. Elevated the rings about 45 degrees
A2: 35#/55/45/50/55
Struggled a bit with these until Josh corrected my pull. Can go heavier.
A3: 12”/14”/16”18” was running out of time and didn’t want to rush a last set.
I like these!!

Thanks Josh!

Well done on the box jumps Jeff! You’re super-springy!!!


A1: 8/9/10/9/9 from toes. Liked these.
A2: 10 each round at 53#, last couple in each were a struggle. Felt better last 2 rounds. Completely forgot about going up in weight.
A3: Mental struggle! Stacked 45lbs plates. Round 1 – started on 4 plates, fell, lost confidence, used 3 plates for rounds 1&2, 4 plates rounds 3&4 but got psyched out at end of round 4, back to 3 plates for round 5.

Some impressive jumping 6am crew! Thanks, Derek.


Wod

A1: Bodyweight, 12 reps / 24# vest, 12 reps / 24# vest, 12 reps / 34# vest, 12 reps / 36# vest, 12 reps

A2: 75#, 10 reps / 95#, 10 reps / 115#, 10 reps / 125#, 10 reps / 125#, 10 reps

A3: 20” rebound / 24” rebounded / 24” half rebounded / 26” all jumped / 27.5” all one foot jump

This was way more potent then I thought. Single leg jumps are hard, especially with the rebuilding. Push ups got very heavy with the vest. Rows were ok but didn’t need to go any heavier.

Thanks Natalie. Great work 10am.


A1. 12, 12, 11 off 18″? box, 11 off 18″? box
A2. 45#, 65, 85, 95, all x10.
A3. 20″, 24″, 30″, 33.75″ (Tall Box+45# plate) all x10 each leg. (Not rebounding though, reading the comments here – didn’t realize we were supposed to do that).

Only had time for 4 rounds.

Then played around with my 1RM single leg box jump for a little bit just because I was having fun. Consistent with my left leg on a 30 inch box with two 45# plates on top (36.5″), and pretty inconsistent with my right leg at this height. I kept getting on top but not standing up properly and keeping my balance with my right leg. Then put another 15# plate on top for a total height of 40 inches, no dice here with my right leg, consistently got on top with my left leg but not keeping my balance and standing up properly here really at all. Super fun though.

Thanks Sandy 🙂

Thanks for the awesome coaching Josh! Nice work all!


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