Sunday WOD

4 thoughts on “Sunday WOD”

1. Del

   October 15, 2017 at 12:18 pm

   Muscle-up practice
   Did some progression practice and the first one is close! 🙂
   Complete as many rounds as possible in 20 minutes of:
   30 second Handstand hold
   30 second Squat hold
   30 second L-sit hold
   30 second Chin over bar hold
   4 Rounds + 5 sec L-sit

   Thanks Shane!
2. Heather Cooper (Skeard)

   October 15, 2017 at 12:59 pm

   Open gym with ron (we died)

   50 wall balls (14#)
   50 double unders
   40 box jumps (20”)
   40 toes to bar
   30 chest to bar pull ups (22 done then had to do ring rows cause I ripped the f*** out of my hands)
   30 burpees
   20 power cleans (75#)
   20 push jerk (75#)
   10 snatch (75#)
   10 muscle ups (only finished 3 because my hands were dying)
   1. Heather Cooper (Skeard)

      October 15, 2017 at 1:00 pm

      Then the WOD:
      30 sec handstand hold (all unbroken)
      30 sec squat hold (all unbroken)
      30 sec tuck sit on paralettes
      30 sec chin over bar hang

      Finished 5 rounds + 30 sec squat hold done

      Thanks for the morning!
3. Nick Simpson

   October 19, 2017 at 10:11 pm

   T-Spione + Band Stretches

   Alternating 5 Roumds
   – 5 Power Cleans
   95-115-125-135-135#
   – Floor Press
   95-115-125-135-135#

   2 Rounds Clean Shrugs X 5 @ 155

   1 Rep Power Cleans @ 155# X 3 after Shane & Blake commented on my lack of shrugging 🙂 Thanks for pointing it out