Sunday WOD

4 thoughts on “Sunday WOD”

1. Del

   January 28, 2018 at 12:47 pm

   Front Squat
   3 x 8 reps @ 60%
   155wu – 185
   AMRAP 5:
   Buy In: 100 Double Unders
   12 Front Squats (95#)
   4 Burpee Box Jump Overs (24)
   rest 5 Minutes
   AMRAP 5:
   Buy In: 100 Double Unders
   8 Front Squats (115#)
   4 Burpee Box Jump Overs (24)
   rest 5 Minutes
   AMRAP 5:
   Buy In: 100 Double Unders
   4 Front Squats (135#)
   4 Burpee Box Jump Overs (24)
   41-40-34=115 total

   OG – team#3 rowing with Shauna AND sled pushes! Man, that’s a good workout 🙂

   Thanks Shane!
2. Aubrey

   January 28, 2018 at 2:13 pm

   OG today
   3.5km row and 7 sled pushes…fun for team 4

   Did 18.0 again. Just about gave up in the 21 BURPEE section but I heard Shane and Kevin yell and got back to work…
   6:10
   Need a better strategy on the 21 BURPEE’s get winded every time…
3. Roxanne

   January 28, 2018 at 8:13 pm

   Oly class

   Push jerk x 3
   60-70-75-80-90#

   Split jerk x 3
   75-85-95#

   Snatch pull practice
   Snatch DL to knees (2 sec pause)+snatch DL to catch/jump (2 sec pause) + snatch pull
   55-60-65-85#

   OG
   500m row + 1 sled push x 4
4. Blake

   January 29, 2018 at 9:37 am

   Front Squat
   3 x 8 reps @ 140#

   AMRAP 5:
   Buy In: 100 Double Unders
   — 12 Front Squats @ 75#
   — 4 Burpee Box Jump Overs @ 24″
   (3 Rounds=48 reps)
   rest 5 Minutes

   AMRAP 5:
   Buy In: 100 Double Unders
   — 8 Front Squats @ 95#
   — 4 Burpee Box Jump Overs
   (3 Rounds = 36 reps)
   rest 5 Minutes

   AMRAP 5:
   Buy In: 100 Double Unders
   — 4 Front Squats @ 115#
   — 4 Burpee Box Jump Overs
   (3 Rounds + 2 BBJO = 30 reps)

   TOTAL SCORE: 114
   Got capped on the 2nd set of DUs. Will tie my shoes better next time!
   Tough workout!

   Thanks Coach Shane!