Sunday WOD

28
Jan

Sunday WOD

BAD ASS MOBILITY CLASS

INTRAMURAL OPEN REGISTRATION

Front Squat
3 x 8 reps @ 60%

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65#)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80#)
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95#)
4 Burpee Box Jump Overs (24/20)

*If you’re doing DU and you’re not done by the 2 min mark, move on. 2x the reps for singles, but the 2 min cut-off still applies.

Emilie

4 Responses

  1. Del

    Front Squat
    3 x 8 reps @ 60%
    155wu – 185
    AMRAP 5:
    Buy In: 100 Double Unders
    12 Front Squats (95#)
    4 Burpee Box Jump Overs (24)
    rest 5 Minutes
    AMRAP 5:
    Buy In: 100 Double Unders
    8 Front Squats (115#)
    4 Burpee Box Jump Overs (24)
    rest 5 Minutes
    AMRAP 5:
    Buy In: 100 Double Unders
    4 Front Squats (135#)
    4 Burpee Box Jump Overs (24)
    41-40-34=115 total

    OG – team#3 rowing with Shauna AND sled pushes! Man, that’s a good workout 🙂

    Thanks Shane!

  2. Aubrey

    OG today
    3.5km row and 7 sled pushes…fun for team 4

    Did 18.0 again. Just about gave up in the 21 BURPEE section but I heard Shane and Kevin yell and got back to work…
    6:10
    Need a better strategy on the 21 BURPEE’s get winded every time…

  3. Roxanne

    Oly class

    Push jerk x 3
    60-70-75-80-90#

    Split jerk x 3
    75-85-95#

    Snatch pull practice
    Snatch DL to knees (2 sec pause)+snatch DL to catch/jump (2 sec pause) + snatch pull
    55-60-65-85#

    OG
    500m row + 1 sled push x 4

  4. Blake

    Front Squat
    3 x 8 reps @ 140#

    AMRAP 5:
    Buy In: 100 Double Unders
    — 12 Front Squats @ 75#
    — 4 Burpee Box Jump Overs @ 24″
    (3 Rounds=48 reps)
    rest 5 Minutes

    AMRAP 5:
    Buy In: 100 Double Unders
    — 8 Front Squats @ 95#
    — 4 Burpee Box Jump Overs
    (3 Rounds = 36 reps)
    rest 5 Minutes

    AMRAP 5:
    Buy In: 100 Double Unders
    — 4 Front Squats @ 115#
    — 4 Burpee Box Jump Overs
    (3 Rounds + 2 BBJO = 30 reps)

    TOTAL SCORE: 114
    Got capped on the 2nd set of DUs. Will tie my shoes better next time!
    Tough workout!

    Thanks Coach Shane!

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