Strength – OHS (from a rack) 5-4-3-2-1
As the reps go down, your weight should go up. Aim for a heavy single at the end.
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips)
Overhead Squats (135/95# or 75%)
*10 Down-ups after each round (including the last round)
Compare to July 2/13
24 thoughts on “Sunday WOD”
Please cancel my 10 am. I texted Kevin
Done. Thanks 🙂
Mob + WUx3
GHD Situps 1×20
GHD Hip Ext. 1×20
WOD Rx = 12:28 (PR ~3mins)
Last time finished the WOD in 15:25 and had to scale the last 2 MU reps to 3x pullups/dips instead. 4th time’s the charm, finally finished this one Rx’d.
Great work everyone!
mu looked good. stripping the shirt off at the end must have boosted your strength to finish.
Taking the shirt off gives your fitness a 27% boost.
plus the ladies love it
Lol, nice pr Mario. Great work.
Mob + WUx3
Worked on mobility in the lab. Very sore from yesterday’s wod.
95-135-155-185 failed-185 got It-190 failed
WOD @135+ did jumping muscle ups.
good job at OHS you really pushed for that last one
65×5, 85×3, 95×2, 115×1, 125, 135, 145(f), 145pr, 155pr
pr of 20# felt good today
Had my hands to wide at first had a hard time keeping the weight up. got them moved in felt much more stabile. Great job Lance and Shane today.
WOD 1-2-3-4-5 + 10 down ups per round
MU progessions with blue band
OHS @ 135
10 down ups
Great Class Ron
OHS from rack felt TERRIBLE. more terrible than normal. Knees were caving and I felt weak.
Stuck with 55lbs and did sets of 5
WOD with bar MU and 55lbs
OHS felt better going from the ground. Bar MUs were not as smooth as usual.
Thanks for the great class, Ron!
Mob + WUx3
Worked on slpit jerk technique, first time doing it!
55-65-75-85-95-105 (PR of 15#)
WOD @75, green band pulls ups and blue band for dips.
WU X 1
The Lab – Mobility and Shoulder Press
95-135-155 X 5
165-175 X 3
185-195(F) X 1
10 AM Class
OHS 5-4-3-2-1 from rack
Muscle Ups scaled to 3-6-9-12-15 Ring Rows and Dips
OHS 115# for 1-2 and 95# for 3-4-5
10 Up/Downs at the end of every round
Time – 13:55
Great Class today Ron!
Thanks for sharing the bar CC, you’ll nail the 200# OHS real soon.
Time: 14:46 RX
WU with Alina
Strength OHS 5-4-3-2-1
Oops we did an extra 1 since we started too light.
Great seeing you today Lisa! You should come on Sunday more often!
WOD with 20# ring rows & dips
Practiced DUs only managed to get 6 in a row today 🙁
Wu x 1 with 40# vest, deficit Pushups and ring dips.
Lab, worked on Mobility, did some bar muscle ups, tried on the rings still feels awkward on left shoulder. Shoulders seem too tight. Need to work on these more.
Practice du’s, going pretty good.
135, 145 felt awkward, jumped to 185/ 205/225 x 1. Felt really good probably could have gotten a few reps, but was happy with that. 10# pr. Nice work lance and Craig!
Bar muscle ups
Ohs @ 135
10 down ups
6:23, all unbroken.
Last time was ring mu’s for 4 rounds then Pullups and dips. 13:58.
Great class Ron, and great work everybody!!
MOB Group WU and MOB
OHS practice, 5-4-3-2-1
95, 115, 135, 150, 170 Failed
Muscle-ups Jumping with rings overhead.
Overhead Squats (135/95# or 75%) @ 105lbs
10 Downups after each round.
Time = 4:13
Fast Sheldon, nice work!
I didn’t stop. To be honest, I probably should have tackled this Rx but my shoulder has been acting up and the games are right around the corner. I sandbaged the weight a little bit. 75% should have been 112lbs but I did 105. I grabbed the York 5lbs thinking they were 10’s.
jumping MUs and 115lb
Mob + Wup x 1 (8 reps strict)
5 x 45, 4 x 50, tried 55 and failed badly so 3 x 50, 2, x 50, 1 x 55 and failed badly again so 1 x 50
WOD: 45lbs, pullups and ring dips with purple band
1 – 2 – 3 – 4 – 5 of OHS
3 – 6 – 9 – 12 – 15 of pullups and ring dips with purple band
10 down + ups after each round
Time = 14:33
– started ring dips with red band, but switched to purple band after first round
– pullups were strict until the last 10 pullups – tried kipping these last ones
– I need to forget about the time and really concentrate on form and breathing