Sunday WOD

Last Prep Course of the year is coming up on Tuesday. Tell your friends.

Skill – Rope Climbs

EMOTM for 12 min
Even: 10-15 Med Ball Cleans
Odd: 100m Med Ball Run

A nice day for a run
A nice day for a run

8 thoughts on “Sunday WOD”

  1. 9AM LAB

    Mob + WUx1 + Pec Ball

    Bench Press 5RM
    135-155-175-190-205(x3)

    … felt good, havent come close to benching my 5RM (200) in a looong time. Thank you mobility work.

    EMOTM 10 mins
    – 6x Russian KB Swing @ 2×60#

    … that got rough real fast. Keep doing this, will improve the regular swings @ 80#.

    Cashout: 2x Rope Climbs

    … got the second one in only 2 foot clamps. Never done that before. Left elbow felt perfect after too, again a bonus from digging into triceps.

  2. 9am lab

    Burpee sandwich with Marthe

    10 burpees
    Then
    5 rounds:
    5 pushups
    5 situps
    5 squats

    Finish with 10 burpees

    5:13 sec

    Then went for a run with Crystal 😀 we’re doing 5k at legs next Sunday. Anyone else running at legs?? 🙂

  3. Mobility
    Warm up x1 plus sprints
    Skill: rope climb…..need a lot of work to conquer that skill!

    WOD: EMOTM for 12 minutes:
    Even: 12 med ball cleans #10
    Odd: 100 m run with med ball!

    Very deceiving workout…. I was pooped! Great work everyone and great coaching Patrick! It was really nice to meet some new folks this morning! 🙂

  4. Mobility
    Warm up x1
    Group mobility

    Skill: rope climb

    WOD: EMOTM for 12 minutes:
    Even: 15 med ball cleans #14
    Odd: 100 m run with med ball

  5. First time back after a month of being away…yikes! Happy to be back though 🙂

    WOD: EMOTM for 12 mins
    Even: 13 med ball cleans w 14#
    Odd: 100m med ball run – scaled to 100m row because of my knee

    Great class, thanks Patrick!
    Was so good to get back and see some familiar faces.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro