Sunday WOD

15
Jun

Sunday WOD

EMOTM for 30 min
Minute 1: 3-4 Muscle-ups (or 6-8 pullups/ring rows)
Minute 2: 12-15 Situps
Minute 3: 1 S2OH (if successful, increase weight)

Follow this pattern for 10 rounds

Goals for this workout:
-Complete all 30 rounds
-Be consistent: if you choose to do 12 Sit Ups, do 12 Sit Ups all the way through…Don’t start at 15 and work your way down to 12
-Push the weights on the Shoulder to Overhead, but make sure you plan ahead of time!

Burpees by the door

Burpees by the door

9 Responses

  1. Valerie Arseneau

    I love Labs!

    Mob + WU. Did a few strict Pull Ups to test the lat and it felt good! No kipping just yet thought. I don’t wanna push my luck.

    Did some Squat Cleans
    3x 85-95
    1x 105-110-115-120 (5# PR) – 125(F)-125(F)-125(F) – 115
    The first 2 fails were just me chickening out. The 3rd I got under but got stuck at the bottom.

    EMOTM 8mins of 6 alternating pistols.
    These went well! Usually struggle with my left side but no problem this AM 🙂

    My quest to clean and jerk my body weight continues and I am not far off!!

  2. Lab

    2k Row (needed a good sweat!)

    OHS x 5
    35-55-65-75-85

    EMOTM for 30 min
    Minute 1: 8 pullups kipping
    Minute 2: 15 Situps w/ab mat
    Minute 3: 1 S2OH (if successful, increase weight)
    85-95-100-105-110-115-120 (PR) 125 (PR) 130 PR for clean but failed the jerk.

    I loved this WOD- EMOTM my fav, and 30 min of it was great.

  3. Heather Colleen

    Lab:
    DUs 25-35-42…just couldn’t get them to flow today.
    Wall Balls
    14#
    10-10-10-10-
    16#
    10-5-10-5-10

    Pullups w blue band: 9 slow and unbroken.

    EMOTM for 30 minutes (Just for the record, that’s a LOT of minutes!)

    1min – 8 pullups (blue & purple)
    2min – 15 situps abmat
    3min – 1 S2OH (75-75-85-85-85-85-90-90-90-95#)

    Total reps – 240

  4. Melissa H

    Mobility
    WU

    Group WU (fun) and mobility

    WOD EMOTM 30 min
    6 pull-ups (green)
    12 sit-ups
    1 S2OH: 85(5)-90(2)-95(2)-100(1)

    Fun class! Great (& loud) music! Thanks Ron!

  5. EMOTM for 30 minutes

    1min – 6 pullups (blue & pink)
    2min – 12 situps abmat
    3min – 1 S2OH (95-115-125-135-135-145-145-145-145-155f)

    Total reps – 189

    Nice to be back after two weeks off. Loved this WOD.

    Thanks for coaching, Ron.

  6. Elba

    Mobility
    WU

    Group WU (fun) and mobility

    WOD
    EMOTM 30 min
    8 pull-ups (Black)
    15 sit-ups
    1 S2OH: 85-90-95-100-105-110-115-120-125-130

    Total Reps: 240

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