Tuesday WOD

18
Nov

Tuesday WOD

Front Squats x7
Build up over 3 sets

4 rounds
2 min of max Muscle-ups (5 pull-ups + 5 dips = 1 rep)
2 min rest

4 rounds
1 min of max OHS (115/80#/65%)
1 min rest

There is no additional rest between the movements.

Please share our new Tour Video!

[vimeo=https://vimeo.com/112068479]

34 Responses

  1. Front Squats x7
    95-105-115

    4 rounds
    2 min of max Muscle-ups scaled to 5 pull-ups + 5 dips = 1 rep
    2 min rest

    3-3-3-3

    Very happy to have kept 3 reps each round, this is the most unassisted dips I’ve ever done in a WOD.

    4 rounds
    1 min of max OHS @ 80#
    1 min rest

    7-7-8-10

    total = 44

    I really liked today’s workout..where were all the ladies this morning? 🙂
    Thanks for the class Mario!

    Stuck around for open gym

    Deadlifts x 5
    135-150-160-170-180

    Love the video Kevin!

  2. Amy Hogan

    Mobility
    WUx1
    Group mobility

    Strength: Front Squats x7
    85-100-110

    WOD:
    4 rounds
    2 min of 5 pull-ups + 5 Paralette dips = 1 rep
    2 min rest

    4-4-4-4

    4 rounds
    1 min of max OHS @ 65#
    1 min rest

    8-8-8-8

    total = 48

  3. Great little ladies class this morning with Kim and Heather!

    Front Squats x7
    85-100-115#

    4 rounds
    2 min of max Muscle-ups (5 pull-ups + 5 parellette dips = 1 rep)
    2 min rest
    6+5+5+6=22

    4 rounds
    1 min of max OHS (115/80#/65%) 45#
    1 min rest
    17+17+19+20=73

    Total 95
    Great WOD! I haven’t done OHS in awhile. Felt pretty good once I got balanced.
    Thanks for coaching Mario! Sorry if we talk too much haha

  4. Heather Colleen

    Front Squats x7
    75-95-105

    4 rounds
    2 min of max Ring Rows & Paralette Dips (full extension)
    2 min rest

    6-6-6-6=24

    4 rounds
    1 min of max OHS 35#
    1 min rest

    17-14-13-14

    Total = 82

    Went light on my OHS, this was more of a shoulder stabilization workout! But I’m glad I did it instead of just doing 1 arm dumbbell OHS.

    Lots of fun this morning with Vanessa & Kim!! 🙂

  5. WUx2

    Front Squats x7
    135-155-165

    4 rounds
    2 min of max Muscle-ups (scaled to Bar MU)
    2 min rest
    15-12-10-10

    4 rounds
    1 min of max OHS (105#)
    1 min rest
    11-9-7-8

    Total –>82

    Great job am’ers!

  6. WUx1

    Front Squats x7
    135-150-170

    4 rounds
    2 min of max Muscle-ups (scaled to jumping MUs nose height)
    2 min rest
    15-15-16-16 = 62

    4 rounds
    1 min of max OHS (95#)
    1 min rest
    18-15-13-13 = 59

    Total –>121

  7. Blake

    WU x 1

    Front Squats x 7
    155 – 185 – 200

    WOD:
    4 rounds
    — 2 min of max (jumping from tip-toes) Muscle-ups
    — 2 min rest
    12-10-8-7

    4 rounds
    — 1 min of max OHS (95#)
    — 1 min rest
    10-12-13-14

    Total: 86 … WOD-brain added wrong at the box.

    Can do better next time…need to plan breaks better.
    Full MUs if the wrist can take it too!

  8. Hannah

    M+WUx2
    Group WU

    Front squats: 7reps
    60-80-95lb

    WOD:

    4 rounds of:
    2 min of 5 ring rows and five paralette dips
    2 min rest
    (5+5+5+5)

    4 rounds of
    1 min OHS 20lb (probably go heavier next time)
    1 min rest
    (15+15+16+16)

    Total: 82 reps

    Great video!

  9. Steph H

    Mob/wu x2

    Group mob

    Push jerk 7-7-7
    Wu#35/ 55/65/75

    Wod….
    4 rounds:
    -2min (5ringrow/5dip) =20
    -2min rest
    4 rounds:
    -1 min max ohs (#35)= 34
    – 1min rest

  10. Mobility

    WUx2
    Group mobility

    Strength: Back Squats x7

    155-175-185

    WOD:

    4 rounds
    2 min of 5 ring row + 5 Push Up= 1 rep
    2 min rest

    4-3-3-3

    4 rounds
    1 min of max OHS @ 65#
    1 min rest

    8-8-8-6

    Total = 43

  11. Heather S

    9 weeks ago I started a 12 week, 2day per week running program provided Mr Wood. If we’ve met you know that I hate running so it seemed a logical thing to do in the fall while the weather sucks

    1. YAY!!!! That’s so exciting! It’s an amazing feeling when you surprise yourself at how good you’ve gotten at a movement or activity. Congrats Heather!
      Next step is not hating running while you’re running 🙂 hehe. Keep it up!!

  12. Front Squat X 7

    185-225-255

    WOD

    4 rounds
    2 min of 5 ring row + 5 paralette dips = 1 rep
    2 min rest

    4-4-5-4

    4 rounds
    1 min of max OHS @ 95#
    1 min rest

    6-9-10-13

    Total – 55

    Thanks for the class Steph!!

  13. mob wux1
    group mob wu
    front squat
    7-7-7
    95-95-95
    ankle was to tight this morning
    WOD 4 round
    2 min 5 ring row +5ring dip)
    rest 2 min
    3-3-3-3=12
    4 round
    1 min max OHS (front squat 65#)
    1 min rest
    22-20-20-25 =87
    total 99

  14. Kevin

    Front Squats x7
    95-135-165-185 (tough after yesterday)

    WOD Rx’d
    MU – 8-8-8-8 (1 every 15 sec)
    OHS – 16-16-16-17 (10+6/7 each round)

    Total – 97

    Thanks Steph.

  15. Trent

    wux2

    front squats 7-7-7
    95wu – 135 – 165 – 185

    Wod
    MUs
    R1 – 6
    R2 – 3
    R3 – 4
    R4 – 5

    OHS
    R1 – 9
    R2 – 10
    R3 – 10
    R4 – 8

    total 55 Rx

    Happy to do MUs after a long time. They felt alright. OHS only felt good for set 2 and 3. Its all in the snatch.

  16. Front Squats x7
    95-105-110

    4 rounds
    2 min of max Muscle-ups (scaled to 5 ring rows + 5 dips = 1 rep)
    2 min rest

    4-4-4-5

    Very happy to have kept 3 reps each round, this is the most unassisted dips I’ve ever done in a WOD.

    4 rounds
    1 min of max OHS @ 35#
    1 min rest

    15-15-15-17

    total = 79 reps

    Cash out 1K run

  17. Cara

    Front Squat X 7

    95-105-110#

    WOD

    4 rounds:
    2 min of 5 ring row + 5 paralette dips = 1 rep
    2 min rest

    4-4-4-5 (17)

    4 rounds:
    1 min of max OHS @ 50#
    1 min rest

    15-13-14-13 (55)

    Total: 72

    Thanks Steph!

  18. Amanda

    Front Squat 7’s
    95-105-110

    WOD with pullups, ring dips & 80# for the OHS

    Total: 34

    Still feeling the competition from the weekend, I need another day’s rest. Boo. I didn’t want to rest tomorrow. 🙁

  19. Mel

    Mobility
    WU

    WOD

    2 rounds
    2 min Muscle ups>>5 ring row & 5 para = 1
    2 min rest

    3/3

    2 rounds
    1 min of max OHS @ 5 pounds
    1 min rest

    22/22
    Score 50

  20. Pingback : Goals | CrossFit Moncton

Leave a Reply