Sunday WOD

22
Feb

Sunday WOD

Skill – Muscle-up practice

OR

Thrusters 5×5 @75%

AMRAP in 15 min
2 Muscle-ups
4 Front Squats (155/105#/65%)
8 Burpees on 2 plates (45#)

This is an old Sectionals WOD before the Open was created. Also, it was the first time we saw Camille compete. AND a Master’s competitor from Fredericton beat her! It took place in the gy at UNB and we broke the floor from dropping the weights. Oh, good times.

Leapin' Larry

Leapin’ Larry

45 Responses

  1. Gillyon

    Great memories! Actually this WOD was a terrible one for me. 105lbs front squat was too heavy for me back than. Kevin, do you have the video that Dave made from that event?

  2. MOB X 1
    RDL + squatting muscle snatch + OHS X8
    Split Jerk BTN @ 155 3r5s
    Push Press @ 140 5r4s
    Jerk Dip Squat @185 5r3s

    Open gym: Annie in reverse (Einna) maybe? 😀 as a race against Krystal

    10-20-30-40-50
    situps
    DU’s
    Rx’d in 8:52

    I did traditional Annie in Belize last year in 9:15 I thought doing it in reverse would have been harder and it kinda felt like it was, but then again it wasn’t 40 degrees when I did it this time :D.

    Thanks Patrickclus!

  3. Open gym

    Cleans
    85 x3 105 x3 115 x2 125 x2 135 x2 145 x1 155 x1 160F (got under but caught low)

    Today’s WOD Rx
    7 + 1 Muscle up

    Fun! Great memories watching Sectionals back in the day 🙂

  4. Shane Hayes

    Open gym
    Wu and mobility
    Benchmarks for nutrition challenge.
    Front squat, got 285 x 5 which was a pr!!
    Wod: Amrap in 7 minutes
    5 burpees
    10 pp @ 65#
    15 kbs @ 53#
    Got 5 rounds and 10 pp. not a pr 9 reps less.
    10 am class
    Group mobility
    Practice thrusters, repetitive was hurting shoulder so quit those.
    Wod : Amrap in 15 min
    2 mu’s ( did 6 strict Pullups and 6 Pushups)
    4 front squats @155
    8 burpees to 2 plates
    8 rounds and 2 burpees
    Great class Patrick and great work everybody!

  5. Open Gym
    OHS x 3
    75-85-95-105-115 (10# PR! My goal of a bodyweight OHS is oh so close!)

    Practiced muscle ups
    Got 1 rep that counted, need to get proficient with the kip.

    WOD 15 amrap
    6 pullups + 6 dips
    4 Frontsquats @ 105#
    8 burpees with 2x 45# plates

    7 rounds + 1 dip
    Fun morning!

  6. Open Gym
    Practiced double unders (best it has felt yet. Thanks Patrick and Heather for the tips)
    Practiced handstand negatives

    Group mobility

    Muscle up practice – (it was actually dips on a box but muscle up practice sounds cooler)

    WOD: AMRAP 15 min
    6 ring rows + 6 paralette dips
    4 front squats @ 135#
    8 burpee on 2 45# plates

    Total: 6 rounds + 6 paralettes

    Thanks for coaching, Patrick.

  7. Cara

    Thrusters 5×5 @75% = 75#
    these felt pretty good today.

    Also tried a couple pull ups on the rings..MU’s are a long way out but still fun to be getting further on the progressions.

    WOD: AMRAP in 15 min
    2 Muscle-ups – 6 pull ups + 6 dips @ 2 of my feet in front
    4 Front Squats @ 95#
    8 Burpees on 2 plates (45#)

    6 + 5 pull ups

    Fun wod! Front squats felt great, I think I could have done 105# so will do that next time. Did the first 6 pull ups unbroken so that’s a new pull up pr haha then broke them in to 3’s for the most part. Can’t wait to get more consistent with them, it’ll go a long way in a wod like this.

    Thanks Patrick!

  8. Mob+ WU x 1 (12 reps)

    Group MOB

    Thrusters – 5×5 @ 55#

    WOD: AMRAP 15 min
    6 ring rows + 6 paralette dips
    4 front squats @ 45#
    8 burpee on 2 plates

    Total: 5 rounds + 1 burpee

    Thanks Kevin for the suggestion to move up closer to plate, saved me a step each time!

    Thanks Patrick! Fun WOD.

  9. Kevin

    Don’t normally work out on Sunday’s, but couldn’t pass this one up.

    Thrusters x5
    95-135-145-145-145 (shoulder still a little wonky)

    WOD Rx’d
    10+1MU

    Paced each round to 1:30. Could have pushed a little more in the first few rounds (had 45+ sec for rest). Happy with the score!

    Then stayed to play with the Kids Class! Man those kids are fun!!

  10. Melanie

    Mobility + WU + group mobility

    Thrusters x5
    55-75(x5)

    WOD: AMRAP 15 min
    6 ring rows + 6 parallettes
    4 front squats @ 105#
    8 burpees to plate (2x 45# plate)

    7 rounds + 6 parallettes

    I really enjoyed this one! 🙂

  11. Tina W

    muscle up practice ….practiced ring dips

    thrusters 5 x 5x 20#

    WOD AMRAP in 15 mins

    2 muscle ups ….or 6 pullups + 6 parallettes i did 6+6

    4 front squats 25#

    8 burpees jump on 2 plates …i used 1

    4 rounds +6 pull ups

  12. Thrusters x5
    Math was not with me today, did 2 sets @ 65, thinking I had 75 on the bar. Then realise my thruster would be way more than that (based on my push press), so did 3 sets at 95 🙂

    Wod: amrap 15
    2 MU (6 ring rows + 6 dips)
    4 front squats (105#)
    8 burpee jump on 2 45# plates

    6 rounds + 2 burpees. Weoooh! Was a good one 🙂

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