Sunday WOD

9
Mar

Sunday WOD

Strength – Shoulder Press or Push Press 3×7

“Trio”

AMRAP in 5 min
3 consecutive pullups

Rest 2 min

AMRAP in 5 min
3 consecutive pushups

Compare to Jan.25/13

gilles

43 Responses

  1. Amanda

    YEAH!! Love this picture of Gilles, that is pure determination right there! For those of you who don’t know Gilles, he has worked SO DAMNED HARD on his mobility for his OHS. These were well earned reps!

  2. Strength – Shoulder Press 3×7
    90-100-105-110×4
    “Trio”

    AMRAP in 5 min
    3 consecutive pullups
    14 rounds (42 pull-ups)
    AMRAP in 5 min
    3 consecutive pushups
    22 rounds (66 push-ups)

    Total 36 rounds (108 reps)

  3. Kevin Mack

    Strength – Push Press 3×7
    65-85-95-115#

    WOD – “Trio”

    AMRAP in 5 min
    3 consecutive pullups (blue)
    9 rounds (27 pull-ups)
    AMRAP in 5 min
    3 consecutive pushups
    24 rounds (72 push-ups)

    Total 33 rounds (99 reps)

    Last time was 30 rounds with a green band so very pleased.

  4. Lance

    Mobility
    Wux1

    Cleans
    135×5-155×5-185×5-205×3-215×5

    Push Press x7
    135-175-195

    WOD

    Pull ups= 25
    Push ups= 29

    This was the first wod i did back in 2012 when i came back to crossfit on that day i had a score of 15 Pullups with a thick yellow band and 7 Push ups. Guess this crossfit thing works haha.

  5. Shane Hayes

    Mobility
    Wu x 1
    Practice strict hspu, and butterfly C2b’s
    Judge 14.2 for Sebastian, great work. Congrats Gillyon on your improvement!
    Strength shoulder press
    105 x 7/125 x 7/145 x 4 +1 push press
    Gotta try not to arch my back, thanks Ron!
    Wod: Trio
    Amrap in 5 minutes
    Pullups x 3
    28 rounds, over paced these a bit. Had more in me.
    Rest 2 min
    Amrap in 5 minutes
    Pushups x 3
    36 rounds
    Rx’d 64 rounds
    Great morning, great work everybody!

  6. Maddy

    Mob
    WU x 1
    Group foam roller (quads / IT bands)

    Strength – push press
    3 sets x 7 reps
    45 (10) – 75 – 90 – 105

    WOD – Trio
    AMRAP 5 mins – 3 strict pull ups (black + purple) – 36

    AMRAP 5 mins – 3 pushups (rx) – 39

    Total : 25 rounds

  7. Mob + WU x1

    GHD Situps / Extensions 2×10

    Front Squats
    225 x 5
    255 x 3
    270 x 3 (PR)
    285 x none

    Group Mob

    Shoulder Press
    100 x 7 (60%)
    117 x 7 (70%)
    135 x 7 (80%)
    170 x none

    WOD Rx = 23 + 21 (not a PR)

  8. Chris

    Strength 3 by 7
    85, 95, 115
    Pullups 6 rounds with green band 18 reps
    Pushups 11 rounds total of 33 reps

    Grand total 51 reps and 17 rounds I think I put my reps not rounds in the board. Great workout!!! Not to bad for just my 3rd class
    … really enjoying it!!!

  9. Heather S

    Wod 14.2
    Total 10 ohd squats

    The real story here is the pull ups. I didn’t get a single c2b and I don’t even feel sad about it because after the 3 minutes was up I stayed at the bar and worked on my pull ups. And ridiculously I did more pulls in the 5-6 mins than I’ve done since I started cft almost four years ago!! Best I’ve ever done before was 3 in a row and that was just a few weeks ago. It was crazy! I was doing three or four at a time multiple times and hardly even breaking a sweat. So so so excited – I’ve been smiling all day

  10. Tania

    Push press 7x 65,75,85

    WOD: Trio

    AMRAP 5 min
    3 pullups (green). 18 rounds (I’m getting worse at pullups rather than better 🙁 )

    Rest 2 min

    AMRAP 5 min
    3 pushups. 21 rounds

    Total 39 rounds

    Thanks for the tips on my pushups Ron, I will try to work on it in my warm ups to make sure my elbows are in.

    Great pic Gilles and congrats on the OHS! :). Congrats to everyone on all the hard work on WOD 14.2!!!!!

    1. Kevin Mack

      I totally feel your pain regarding pullups, Tania. I’m finally starting to feel a bit better about them but they aren’t moving as fast as everything else has.

  11. Annie

    Mob + Wu (8) X1

    Push Press 7X 35,45,55

    Wod “Trio”

    Amrap in 5 min
    Pullups…still on black band….did 20 rds

    Rest 2 min

    Amrap in 5 min
    Push ups ( knees to plank) 16 rds

    36 rounds total

  12. Heather Colleen

    Mob
    WU x 1
    Group foam roller (quads / IT bands)

    Strength – shoulder press
    3 sets x 7 reps
    35-45-50

    WOD – Trio
    AMRAP 5 mins – 3 strict pull ups (blue + pink) – 19 rounds

    AMRAP 5 mins – 3 pushups (started with purple band for first 4 round then had to switch to pink) – 19 rounds

    Total : 38 rounds

  13. Baukje

    14.2 WOD
    1 rep @65! PR of #20
    OHS are not my favourite, and I was going to scale the WOD, but thanks to the support of Amanda and Patrick, I managed to PR to 60# before the workout and gave me confidence I could get 65#! I did! 🙂

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