Sunday WOD

4 thoughts on “Sunday WOD”

1. Heather Beck

   November 26, 2017 at 10:36 am

   Open Gym

   Warm up with 10 down dog pushups
   Mobility

   Handstand work –
   Taking feet off wall a few seconds at a time
   Lifting hands – about 2 inches, then to a 45° elbow bend
   Shoulder touches x9, x10, x10

   Pistols
   5 each leg
   Then a few odd ones here and there

   24″ box jumps x10
2. Mario A.

   November 26, 2017 at 11:46 am

   More figuring out of current 1RMaxes…

   Deadlift
   3x 135, 2x 225-275, 1x 315-335-355(X)-345

   Pendlay Row
   2x 135-155-165-185, 1x 205-225

   Power Clean
   1x 155-185-205-215-225(X)

   Weighted Chinup (total weight incl. BW)
   1x 210-220-230-240-245-250(X)

   Weighted Pullup (total weight incl. BW)
   1x 210-220-230-240-245-250(X)
3. Elba

   November 26, 2017 at 1:17 pm

   Thruster x5
   50-60-65-70-75%
   55-65-75-85-95

   EMOTM for 15 min
   Even: AMRAP of 5 burpee over bar + 5 Thrusters (95/65 or 60%)
   Odd: Rest
   (17)(18)(17)(17)(15)(15)(15)(15)
   129 Rx

   Nice class Mario 😃
4. Derek

   November 26, 2017 at 7:14 pm

   Thruster x5
   50-60-65-70-75%
   35-55-65-75-85

   EMOTM for 15 min
   Even: AMRAP of 5 burpee over bar + 5 Thrusters (65#)
   Odd: Rest
   (15,13,14,13,13,13,10,12)

   Rep 103