Sunday WOD

4 thoughts on “Sunday WOD”

1. Mario

   July 5, 2015 at 11:27 am

   Mobility + 30 Good AM

   3 rounds NFT
   10x Brace Holds
   10x Leg Bridges 10#
   10x Situps 10#
   10x OH Swings from floor 10#
   10x Rusian Twists 10#

   2 rounds NFT
   10x Back Extension
   10x Front Squat 45#
   10x Single-Straight Legged Deadlift (alt 5-5) 35# KB
   10x Knee-to-Elbows (rings)
   10x Russian KBS 35#

   21-15-9
   Burpees
   Situps
   = 3:54

   Group Mobility

   Shoulder Press 5x3reps @ 75% ~ 125#

   Weighted Pullups 3-3-3-3-3 = 5-20-35-50-65#(x2, PR reps)

   Double Tabata Row (Calories, 16 rounds)
   … felt a slight tweak/discomfort on last pull in round 4…. stopped there. (32 cals/4rounds)

   Cashout: Hamstring stretch (on post)
2. Morgan

   July 5, 2015 at 11:42 am

   Shoulder Press x 3 rep
   5 sets @ 75%
   130#

   Weighted Pull Ups
   5 sets
   10-20-30-40-50-60 PR

   double tabata
   136 Cal
3. Laura

   July 5, 2015 at 12:25 pm

   Shoulder Press x 3 rep
   5 sets @ 75%
   50#

   Weighted Pull Ups (ring rows)
   5 sets at 5 steps out

   double tabata
   95 Cal
4. vanessajchampion

   July 5, 2015 at 2:41 pm

   34 Birthday burpees for Kim!
   10 jumping pull ups
   10 toes through rings
   5 second pause OHS x3
   35-55-65-75
   Prone fly- 20 sec hold @2.5#, 10 reps 2 sets at 5#
   KBSx7- 40#-45-50-53. First time doing 50 and 53!! Felt good!

   Shoulder press with Bev
   5 sets 3 reps at 55#

   Ring rows x3. 3ft-4ft-4.5-5-5.5

   Double tabata row for cal
   100cal

   Sorry for the profanity after each 20sec. My butt cramped haha