Sunday WOD

5 rounds

10 OH Lunges 45/25# (alternating)
30 sec Plank

Congrats to our athletes that competed in the D-town Throwdown this weekend!
Congrats to our athletes that competed in the D-town Throwdown this weekend!

17 thoughts on “Sunday WOD”

  1. Thank you Jeff S for bringing the 2 tents yesterday. It made all the difference in the world. Thanks Kevin for letting us borrow your tents…smiles…

  2. Run 2k = ???

    Mob + Group WU

    Volume EMOTM 7 mins
    – Shoulder Press 75% (125#) = 2-2-2-2-2-2-2
    – Clapping Pushup = 5-5-5-5-5-5-5

    WOD Rx = 4:18

    Cashout: 10 McKenzie Pushups + 400m Run

  3. Mob + group WU

    Strength : Power Cleans
    5x 55-65-65-75-85
    Thanks for the tips Amanda!

    Wod Rx: 5:11 but I did 6 rounds… oops. Was 100% sure Amanda was ahead of me so when I saw she was still going when I was done, I was confused and did another round lol. Adam behind me “What are you doing Val?” lol Ah well extra round for fitness!

    All rounds were unbroken.

  4. Mob
    Group warm up

    Strength front squats

    WOD Rx
    5 rounds
    10 OH Lunges 25lbs
    30 sec Plank
    Time: 4:47 ( I think)

    Great class Rob thanks

  5. Mobility
    WU x2 ( butterfly pull ups went to failure in both sets)

    Group WU

    Strength : push jerk x 5
    135-185-190-195 (pr for reps)-200 (2) f (3)
    Need to keep heels on the floor

    WOD :
    5 rds
    10 over head lungs (45#)
    30 sec plank.
    Time: 636rx

    Thanks for Rob for the tips and the push on the last sets of push jerks.
    Was nice to see you again Corinna and Lora!!!

  6. Scaled to 3 Rounds w/10# plate…. 6:58

    This WOD whooped! my! butt! I usually check in on FB after having done the WOD and this time, I literally had to use the voice-to-text feature on my iPhone to post anything about it, because I was so exhausted! LOL!

    Lunges and planks are a perfect storm of weaknesses for me. But clearly I’ve identified some things I need to work on, for “homework”, so there’s another good take away (other than showing up, doing the work, and not panic-cancelling). 🙂

  7. 10 k run today for Crossroands: 52:27… pretty happy as I was aiming under 60 min… my watch says the race was 220 meters short of 10k… still happy

    1. Well done. Congrats on the 10 k.
      It was not that long ago when you and the rower spent a lot of time together!

  8. Mob

    Group WU

    Push Press
    80 – 85 – 95 – 105 – 120

    10 OH Lunges 25# (alternating)
    30 sec Plank

    Time: 4:37

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