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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.


WOD Leaderboard

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Sunday, November 21, 2021

Tabata Intervals for reps of:

 

  1. Push-ups
  2. Box Jumps – 24”/20”
  3. Rope Hang
  4. Wallballs – 20#/14#
  5. Handstand Hold

Coach’s notes:

Post results for each movement, per round to comments.

WOD Leaderboard
Comments: 1

Saturday, November 20, 2021

50 Synchro Candle Sticks
50 Synchro Superman’s
50 Synchro Deadlift – 135#/95#
50 Lateral Hops Over Bar (each), while partner holds deadlift
50 Archer Ring Rows (total), while partner holds deadlift
50 Synchro Burpees over Bar
50 Cal Row/Bike or Ski, one working at a time

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, November 19, 2021

A.  Spend 15 minutes working to a heavy squat snatch.

B.  10 Rounds for time of:

1 Power Snatch – 145#/95#
3 Overhead Squats

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 6

Thursday, November 18, 2021

100 Bottoms Up Kettlebell Hot Potato Toss (50/hand) – choose your weight
100 Med Ball Overhead Walking Lunges (50/leg) – 20#/14#
100 Single Arm Alternating Kettlebell Swings – Choose your weight
100 Box Step Overs
1000m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Wednesday, November 17, 2021

A.  Every Minute on the Minute for 10 minutes perform:

Minute 1 = 3 Hang Power Cleans
Minute 2 = 3 Strict (weighted) Pull-ups

B.  21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Pull-ups
Hang Power Cleans – 95#/65#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 6

Tuesday, November 16, 2021

Shoulder Press – 3, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Monday, November 15, 2021

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

20 Medicine Ball Cleans – 20#/14#
40 Double Unders
60 Front Plank Shoulder Taps

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Sunday, November 14, 2021

21, 15, 9 rep rounds for time of:

Deadlift – 275#/185#
Strict Ring Dips

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Saturday, November 13, 2021

In partners complete:

500 Double Unders total, working one at a time
80 Synchro Toes to Bar
12 Rope Climbs total, working one at a time
80 Synchro Up/Downs
500 Synchro Single Reverse Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, November 12, 2021

8 rounds for time(s) of:

Row (or Run) 200m every 4:00

Coach’s notes:

Post time per set and total working time to comments.

WOD Leaderboard
Comments: 5