Monday’s WOD

19
Dec

Monday’s WOD

Reminder of tomorrow’s Change for Change. Bring in some boxed or canned food.

Skill of the week – Handstand Walking

3 rounds
10 V-snaps
10 Goblet Squats (53/35#)
10 Ring Dips
30 sec Squat Hold

Towel pullups... easier, harder or same as regular pullups?

53 Responses

  1. Kevin

    Daily Squat to 275

    Clean and Jerk
    135×2
    155×2
    175×2
    195xF
    195×1.5
    195×1
    195×1

    WOD as Rx’d
    3:58

    Cashout – 2x1min planks and handstand walking

  2. cheyenne

    WU x 2
    Front Squat (1’s)
    85-90-95-100-105-110-115 (10# PR)

    WOD:
    3 Rounds:
    10 Situps
    10 Goblet Squats 25#
    10 Parlette Dips
    30 Second Squat
    Time: 6:07

  3. WU x 1
    Hanstand holds

    OHS 5×5
    55-65-75-85-95
    It appears i’m not too strong in the mornings!!

    Wod:
    3 Rounds
    10 V-snaps
    10 Goblet Squats (35#)
    10 Ring Dips (Blue band)
    30 sec Squat Hold

    Time:5:10

    Would of liked another round or two I found it wasn’t enough, fun wod still. 🙂

  4. Heather (Mum)

    WU X 2
    Strength X 3
    Push Jerk
    50-55-60-65-75

    WOD
    3 rounds
    10 situps
    10 Goblet squats (25)
    10 parallette dips
    30 sec. squat
    Tme 5:21
    1 strict pullup Yeah!!!!

  5. Maria

    WU x 2
    Push Press(1′s)
    55-65-70-80-90 (F) 85 (F) Need to work on form

    WOD
    3 Rounds:
    10 Situps
    10 Goblet Squats 30#
    10 Ring Dips (skinny purple band)
    30 Second Squat
    Time: 5:00

    Practiced walking handstands, hope to get it by the end of the week!

  6. Melissa W.

    Mobility X1
    WU X 2
    Strength – Front Squats 5 Reps each
    15-20-25-30-35-40-45 (PR)

    WOD
    3 rounds for time
    10 situps
    10 Goblet squats (15#)
    10 parallette dips
    30 sec. squat
    Time 7:02

    Walking Handstands scare me!

  7. Amanda

    WU x1

    Strength: Deadlifts
    3x 125-135-145-165-185(1)

    WOD:
    3 rounds:
    10 v-snaps
    10 goblet squats (35# kb)
    10 ring dips (small band)

    T = 5:53

  8. Darsey

    Wu x 2
    Strength shoulder press:(5s)
    65-85-95-105-115

    WOD
    3 rounds for time
    10 v situps
    10 Goblet squats (53#)
    10 parallette dips
    30 sec. squat
    Time 3:53
    Skill of the week: handstand walking, I did pretty good at this. 1st attempt, 7 steps, 2nd attempt, 12 forward steps 3 backwards

  9. wu x 2
    strength – overhead squats x 1
    45,55,65,75,85(5#PR)

    WOD : 3 rounds
    10 v-snaps
    10 goblet squats(25#)
    10 ring dips(green band)
    30 sec squats

    Time = 5:20
    cash out – back stretch
    Practice skill of the week handstands

  10. Blake R

    WU x 2

    Strength: Back Squat x 1
    155-175-190-200-220-225 (PR)

    WOD:
    3 rounds for time
    10 v-snaps
    10 Goblet squats (53#)
    10 parallette dips
    30 sec. squat

    Time 4:16

    Skill:
    Walking Handstand / Almost Face Plant
    Managed 2 steps…-ish.

    Thanks to Marc for the tips on the muscle-up technique. Not planning one any time soon but working on them just the same.

  11. Guy

    CFWU x 2

    Shoulder Press
    5×95
    5×105
    5×115
    5×130
    4×145

    WOD: 3 Rounds of:
    10 V Snaps
    10 Goblet Squats #50
    10 Ring Dips
    30 sec Squat Hold

    Time:6:27 Rx’d

  12. Michelle

    Shoulder Press x3
    35-40-45-50-55 x2 – 55x 3

    WOD: 3 Rounds of:
    10 V Snaps
    10 Goblet Squats #35
    10 paralette dips
    30 sec Squat Hold

    Time:4:37

    Fun!

    Happy Bday Jane (aka Saloppe)!! xx

  13. Strength: shoulder press
    75-80-85-100-112

    Daily squat to 190#

    WOD as Rxd
    Time: 3:37

    Yay MC!!!! Great having you as a coach!!! Congrats To Jeff Perry on a huge Deadlift PR!!!! 🙂 You rock man – what’s ur secret 😉 Great job 545 class!!!! I would have liked 2 more rounds of this WOD.

  14. Heather S

    WU X 2
    Strength: OHDS
    45 – 55 – 65 – 75 – 80PR – 85PR Finally!!!

    3 Rounds
    10 v-snaps
    10 goblet squats (35#s)
    10 ring dips (with 2 litlle bands)
    30 second Squat

    Time: 4:58
    Stretch

    Skill of the week – Walking hand stand
    Didn’t get the walking but did get handstand against the wall –
    Assisted X 3;
    Unassisted X 1 PR!!!

  15. Lora

    Mobility
    WU x 2
    Daily squat to 215#
    Strength: Push jerk (x5)
    85-95-105-115-115(3)
    *stayed at 115 to work on technique. The push jerk is still one of my biggest goats….grrrrrrrr….thanks for the tips MC 🙂

    WOD
    3 rounds
    10 v-snaps
    10 goblet squats @ 35#
    10 ring dips (smallest band)
    30 second squat hold
    Time = 5:07

    *Should have done as Rx without a band for dips. Oh well. |Also, would have liked 2 more rounds or to even have doubled it with 20,20,20 and a 1-minute squat hold*

    Cashout – practiced handstands

  16. Chantal L.

    WU x 2

    Strength x 3 – Cleans
    65-75-85-95-95

    WOD 3 rounds
    10 Knee bent V-snaps (first time doing those)
    10 Goblet squat 35#
    10 Paralette dips
    30 second squat hold

    Time: 5:34

  17. Gabriel

    WUx2

    Strength – Push Jerk X5
    95-100-105-110-115

    Daily Squat to 230#

    WOD:
    3 rounds
    10 V-snaps
    10 Goblet Squats (50#)
    10 Ring Dips (yellow band)
    30 sec Squat Hold

    Time: 5:36

    Great job 6:45 crew!

  18. Ed K

    Did some rolling on the balls and foam

    Spealler mobility and 1000m row 1:55 500m pace
    1x warm up

    STR Front squat 3RM

    135×10 – 155×5 – 185×5 – 205×3 – 225×3 – 245×3 – 275×3 – 295×3 (PR)

    WOD as Rx

    3:31

    You killed this Andrew, nice job!

  19. Sheldon W.

    WUx2

    Strength: Deadlifts
    5x 105-115-125-135-155

    WOD:
    3 rounds:
    10 v-snaps (probably more like U snaps than V snaps)
    10 goblet squats 50# Kb
    10 ring dips smallest band
    30 second Squat Hold

    T = 4:57

    It was good to be back after a week off due to travel.

  20. shawn

    WUx2
    strength:cleans X1 to 165

    Wod

    3 rounds:
    10 v-snaps – sorta, hard to keep my legs straight
    10 goblet squats 53# Kb
    10 ring dips
    30 second Squat Hold

    5:52
    then 1 min side plank each side

    nice to be back for a few weeks, time to get in shape!

  21. Heidi

    wu x 2

    Push Jerk x 1:
    65-75-90-100-110

    WOD: 3 Rounds
    10 V Snaps
    10 GOblet Squats 35#
    10 Ring Dips (Skinny Band)
    30 sec. squat hold
    Time: 5:15

    1. Blake

      I see…yes practicing the actual handstand first before walking would have been smarter…
      I think I may try that next time as I don’t know if I have ever actually done one. 🙂

  22. Jeff S

    WUx2
    Strength: Deadliftsx5
    135×10-225-235-245-255-270-280
    Thanks for the tips Jeff, helped alot in first rep..

    WOD:
    3 rounds:
    10 v-snaps
    10 goblet squats 50# Kb
    10 ring dips
    30 second Squat Hold
    T = 5:30

  23. Heather (Mum)

    WU X 2
    Strength X 5
    Push Jerk
    50-55-60-65-75
    WOD
    3 rounds
    10 situps
    10 goblet squats 25 lb.
    10 parallette dips
    30 second squat hold
    Time 5:21

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