Sunday WODBy Kevin Wood / July 5, 2015 July 5, 2015 Press x3 5 sets @ 75% Weighted Pullups x3 5 sets Double Tabata Row Score = total calories What a great turnout for our 7th birthday party! Thanks to everyone for coming.
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)
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
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
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
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)
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
Shoulder Press x 3 rep
5 sets @ 75%
50#
Weighted Pull Ups (ring rows)
5 sets at 5 steps out
double tabata
95 Cal
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