Sunday WOD

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.

1-2-3-4-5 reps
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”

  1. Mob + WUx3

    GHD Situps 1×20
    GHD Hip Ext. 1×20

    Shoulder Press
    115 x3
    130 x3
    150 x2

    Group Mobility

    OHS 5-4-3-2-1

    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!

  2. Mob + WUx3

    Worked on mobility in the lab. Very sore from yesterday’s wod.

    Group Mobility

    OHS 5-4-3-2-1
    95-135-155-185 failed-185 got It-190 failed

    WOD @135+ did jumping muscle ups.

  3. Lab
    more mob
    full snatch
    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

    Time 9:07

    Great Class Ron

  4. Warmup
    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
    Time- 11:54

    OHS felt better going from the ground. Bar MUs were not as smooth as usual.
    Thanks for the great class, Ron!

  5. Mob + WUx3

    Worked on slpit jerk technique, first time doing it!

    Group Mobility

    OHS 5-4-3-2-1
    55-65-75-85-95-105 (PR of 15#)

    WOD @75, green band pulls ups and blue band for dips.

    Time: 11:15

  6. Mobility
    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.

  7. Mobility
    Group Mobility

    Shoulder Press




    Time: 14:46 RX

  8. Mobility
    WU with Alina
    Group mobility

    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
    Time 12:00

    Practiced DUs only managed to get 6 in a row today 🙁

  9. Mobility
    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.
    Regular class
    Group mobility
    Strength ohs
    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!
    Wod: 1,2,3,4,5
    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!!

  10. MOB Group WU and MOB

    OHS practice, 5-4-3-2-1

    95, 115, 135, 150, 170 Failed


    1-2-3-4-5 reps
    Muscle-ups Jumping with rings overhead.
    Overhead Squats (135/95# or 75%) @ 105lbs
    10 Downups after each round.

    Time = 4:13

    1. 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.

  11. Mob + Wup x 1 (8 reps strict)
    Group Mob

    Strength: OHS
    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

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