Sunday WOD

5 thoughts on “Sunday WOD”

1. Greg

   June 25, 2017 at 10:24 am

   Deficit deadlift snatch grip x5
   135×5. 185. 5×5

   Snatch complex
   2 second pause @ 2nd pull with 3 0hs x3 on each
   #65. 75 85 x5

   1 mile run 8:32
   Thanks Amanda for timing run and thanks Marc for snatch help.
2. Gabriel

   June 25, 2017 at 11:55 am

   Biked to and from

   Open Gym

   WUx1+ Crossover Symmetry

   Mob

   Oly Class homework

   2×10 Wall Squats

   5×3 Pause OHS(3 sec)
   95-105-115

   2 sets Max Wall Ball shots – height + reps
   15 reps with 16# top of Letters
   15 reps with 20# to mid of letters

   5 minute plank

   then did 2 rope climbs working on J Clamp

   ***************************************************

   Sunday Class (was not signed up but Amanda had my name on the board :P)

   Front Squat + Push Press + Thruster
   Build up to a heavy set
   All from floor
   95-115-125-135-145-155(f on Thruster) -155

   AMRAP in 5 min
   5 Front Squats
   5 S2OH (105#)
   5 C2B Pullups

   4 rounds + 1 S2OH

   Great work morning peeps!

   Thanks Amanda!
   1. Greg

      June 25, 2017 at 12:03 pm

      Great job this morning Gabe.
3. Nick

   June 25, 2017 at 10:07 pm

   Did this today after lots of shoulder mobility in Open Gym

   10 Burpess
   5 Rounds
   -5 Push Ups
   -5 sit ups
   -5 squats
   10 Burpees

   6/23/2015 – 8:39
   7/23/2015 – 5:44
   6/25/2017 – 3:07

   This CrossFit thing might work.
4. Elba

   June 26, 2017 at 9:28 am

   Front Squat + Push Press + Thruster
   Build up to a heavy set
   from the rack (went lighter due to my thumb)
   55-65-75-85-95lbs

   AMRAP in 5 min (scaled: from rack)
   5 Front Squats
   5 S2OH (65lbs)
   5 ring rows

   6 + 5 S2OH

   Great class Amanda 🙂