Sunday WOD

3 thoughts on “Sunday WOD”

1. Nick Simpson

   July 7, 2019 at 1:23 pm

   OG

   T-spine + Lat roll

   1 Mile run in 10:52

   “Angie” as 10 rep per movement AMRAP in 20 minutes

   – 10 pull ups
   – 10 push ups
   – 10 situps
   – 10 squats

   Did first 5 rounds with pull ups and then switched to rings
   2 rounds with rings + 5 push ups

   Total = 7 rounds + 5 push ups
2. Roxanne

   July 14, 2019 at 8:03 pm

   OG
   30 min AMPRAP
   20# ruck
   10 squats
   15 ruck sings
   20 bent over rows
   30 second plank
   12 rounds + 10 squats

   Class
   Deadlifts
   180 x 5
   190 x 4
   205 x 3
   220 x 2
   230 x 1

   5 Rounds
   15 KBS 30#
   5 slam ball OTS 50#
   1 min plank
   16:20 min
3. Derek

   July 14, 2019 at 8:29 pm

   Deadlifts
   65×5
   70×4
   75×3
   80×2
   85×1

   325-350-375-400-425

   5 rounds
   50 Double Unders
   10 Broad Jumps
   1 min Plank
   *18 min cap

   Time 17:19 RX