Sunday WOD

17
May

Sunday WOD

Reminder – we are closed for the holiday tomorrow.

Front Squats
10-8-6-4-2 reps
The goal is to increase in weight each set. That doesn’t mean the set of 10 should be easy. After rep 9, you should be foaming at the mouth (or at least thinking it’s heavy).

AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.

Options:
Pike pushups or HR pushups
Weighted pistols, pistols to a box, rolling pistols

Compare to Oct.20/14

David is our 29th member of the 500 Club!!

David is our 29th member of the 500 Club!!

11 Responses

  1. Hannah

    M+WU+250m row
    Group M+WU

    Front Squats (build up)
    10-8-6-4-2 reps
    85-90-100-105-115lb

    WOD: AMRAP 10 mins
    2 pike push ups- 4 pistols to bench
    4 pike push ups- 8 pistols to bench
    6 pike push ups- 12 pistols to bench
    Etc…

    Total: 262 reps

    Had never done pike push ups or pistols in a wod ever but am really glad I did today. Fun wod, thanks for sharing your bench Heather 🙂

  2. Laura

    Mob+WU+250m row
    Group WU

    Front Squats (build up)
    10-8-6-4-2 reps
    60-70-80-90-100lb

    WOD: AMRAP 10 mins
    2 pike push ups- 4 pistols
    4 pike push ups- 8 pistols
    6 pike push ups- 12 pistols
    Etc…

    Total: 111 reps

    Fun WOD 🙂 Had never done pike push ups or pistols before today. Thanks Maria!

  3. Heather Colleen

    Open Gym:

    Hollow hold progressions…still arching when I try to have both legs out.
    Deadlift 85(10) 125(10) 155(4) 175(4) 185(4) 195(1) 200 (f…a whole lotta f) I have no idea why I’m back to being scared to lift 200+…that’s still 20# off my PR. Very frustrating.
    50 Wallballs @20# 9′ (Those felt good, going to aim higher and go for all sets of 10. And going to start with double squat WBs with 4#)

    WOD

    HR Pushups
    12″ box w 10# plate

    Total 131

    No PR for reps, but last time did 12″+25#, so it’s still an improvement, I guess?

  4. Open Gym
    Cleans
    95 – 2
    115 – 2
    135 – 2
    155# – 5

    Deadlifts
    185 – 3
    225 – 3
    245 – 3
    275 – 2
    295 – 1
    300 – 1 (20# pr)

    52 Wall Balls 25#

    Regular Class
    250m run

    Front Squats
    10-8-6-4-2 reps
    155 – 10
    165 – 8
    175 – 6
    185 – 4
    205 – 2
    225# – 1 (had three minutes left so did a 1 for fun)

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    HSPU scaled to pike. Pistols were 12 in box with 10# plate

    14 rounds of HSPU and 4 pistols

    Score 148 (PR for reps and last time was 25# plate on pistols)

  5. Cara

    Did yesterday’s class at open gym today!

    Front Squats
    10-8-6-4-2 reps
    95-125-140-150-160#
    went too light on the set of 10 but got the rest how they should be.

    WOD:
    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    8 HSPU and 16 Pistols
    10 HSPU and 20 Pistols
    12 HSPU and 24 Pistols (made it to 7/12 HSPU)

    used 10# + abmat for HSPU, pistols as Rx

    Total: 97

    Thanks so again to Ron for opening the gym today, so happy to get in for a work out!

  6. Kevin L.

    WUx2 + mobility
    16 rounds tabata of:
    Superman’s (15 reps)
    V-snaps (11 reps)

    AMRAP 10 min:
    2 HSPU, 4 pistols
    4 HSPU, 8 pistols
    Etc.

    Score : 107 rx

    Gotta watch the head/spine on this WOD

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