Sunday WOD

15
Oct

Sunday WOD

Muscle-up practice

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Compare to Dec.29/15

Roxanne and Derek

4 Responses

  1. Del

    Muscle-up practice
    Did some progression practice and the first one is close! 🙂
    Complete as many rounds as possible in 20 minutes of:
    30 second Handstand hold
    30 second Squat hold
    30 second L-sit hold
    30 second Chin over bar hold
    4 Rounds + 5 sec L-sit

    Thanks Shane!

  2. Heather Cooper (Skeard)

    Open gym with ron (we died)

    50 wall balls (14#)
    50 double unders
    40 box jumps (20”)
    40 toes to bar
    30 chest to bar pull ups (22 done then had to do ring rows cause I ripped the f*** out of my hands)
    30 burpees
    20 power cleans (75#)
    20 push jerk (75#)
    10 snatch (75#)
    10 muscle ups (only finished 3 because my hands were dying)

    1. Heather Cooper (Skeard)

      Then the WOD:
      30 sec handstand hold (all unbroken)
      30 sec squat hold (all unbroken)
      30 sec tuck sit on paralettes
      30 sec chin over bar hang

      Finished 5 rounds + 30 sec squat hold done

      Thanks for the morning!

  3. T-Spione + Band Stretches

    Alternating 5 Roumds
    – 5 Power Cleans
    95-115-125-135-135#
    – Floor Press
    95-115-125-135-135#

    2 Rounds Clean Shrugs X 5 @ 155

    1 Rep Power Cleans @ 155# X 3 after Shane & Blake commented on my lack of shrugging 🙂 Thanks for pointing it out

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