Sunday WOD

26
Jan

Sunday WOD

Strength – Overhead Squat 3RM

2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders

Cashout – 500m Row for time

The Oly class got to play with some 1-arm lifts

The Oly class got to play with some 1-arm lifts

10 Responses

  1. Mob + WUx1

    GHD Situps 3×12
    GHD Hip Ext. 3×12
    (alternate both sets, no rest)

    Double Unders = 82

    OHS 3-3-3-3-3
    135-155-165×2-165×2 (165# is my 5RM, couldnt keep it up there for 3 today)

    WOD:
    – AMRAP 2 mins – DUs
    – Rest 1 min
    – AMRAP 2 mins – DUs

    Score = 145 + 114 = 259

    Cashout: Row 500m = 1:44

  2. Ryan F.

    – Mob
    – wu x1 8 reps
    – 15 wall ball 20#
    – 15 KBS 50# + 5 KBS 50# to practice some tips from coach Ron

    – 2m DU (30)
    1m rest
    – 2m DU (25)
    … So many no reps

    500m row: 1:37.6 … Happy with this, might come into the lab to try a row a little less worn out 😛

    1. Ryan F.

      Oh, the overhead squats… 3x 65-75-80-85- got some tips on form and dropped weight to practice as things got wobbly at 85 -65-65

  3. Sheldon

    MOB, WU x 1, a little group mobility.

    OHS Practice x 3
    95, 115, 135, 155
    Ran out of time so I did a 175 x 1 just for fun.

    WOD

    2 minute of Double Unders
    Rest 1 min
    2 minutes of Double Unders

    Total = 237

    Cashout 500M row for time. Took a good rest and then went for it. Came up short at 1:34.1 but, I discovered one of the mistakes. I had the speed setting at 5.5 and I need to move it to 6.5 or 7 if I am going to bust through the 1:30 mark.

  4. Blake

    Mob / WU x1 + KBS @ 50#

    OHS x 3
    95 – 115 – 135 – 155 (PR 10#)

    WOD:
    2 minute of Double Unders
    Rest 1 min
    2 minutes of Double Unders

    Total = 74 + 52 = 126
    Managed a couple strings of 15 but that was it. Still happy to be able to make a little progress in DU WODs now.

    Cashout: Row 500m
    Setting was on Avg Pace so I was around 1:44… probably about a 1:40 time.

    Nice to get in on a Sunday workout for a change!

  5. Trent

    Was in for the Lab

    Worked on Snatch. Good form up to 135. Found some mobility issues with 145. I landed 150# in Dec so once I work on my mob issue I would like 150# to be a comfortable #.

  6. Heather Colleen

    Mob / WU x1 + 15 KBS 35#

    OHS x 3
    25-30-35-40-45 (almost at my PR)

    WOD:
    2 minute of Double Unders
    Rest 1 min
    2 minutes of Double Unders

    Total = 47 + 76 = 123

    Got a PR of 26 unbroken in the first round, then PR again with 30 unbroken in the second round.

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