Sunday’s WOD

Weighted Pullups – 3RM


Handstand Practice

Row 60 cal, then;
4 rounds
15 Bag Facing Burpees
15 Sandbag Lunges (front rack)

Joanna brought home the gold from the Nova Scotia Weightlifting Meet
Joanna brought home the gold from the Nova Scotia Weightlifting Meet

20 thoughts on “Sunday’s WOD”

  1. Yay Joanna!

    Open gym
    Worked on full snatch

    Weighted pull-ups 3 Rm
    Worked on strict pull-ups and did a few with 15# had to break them up.

    WOD Rx

    Time = 11:41

    That row! Seemed to go on forever lol. Great job everyone!

  2. Congrats Joanna!!

    Handstand Practice
    Worked on getting longer holds with my feet off the wall, and practiced a few free standing…balance and strength upside down have definitely improved but still need lots of work:)

    WOD Rx (getting to say this is so rare but it makes me happy)

    Time: 13:44

    Another tough weekend wod that feels great to be finished haha, awesome job everyone!
    Thanks Mario!

    1. Getting that handstand was a great way to end the strength! Loved that we were all there cheering for you

  3. Congrats Jo!
    Mobility and Wu x 2 plus some light rowing
    Extra shoulder and leg mobility knees still sore
    Power snatches up to 165 stopped there form started getting bad.
    Strict muscle ups, was scared to even try them for fear of disappointment. Did 2 shoulder got super tight and I realized it was me tensing up. Waited a bit then started again did 6 sets of 3 and they felt good except my wrists chaffing from false grip.. But very happy to be back to mu’s.
    10 am class.
    Worked on handstands off the wall.. My balance sucks.. Lol
    Wod rx’d 10:31
    Great class Mario and great work everybody!
    Way to go Vanessa on your handstand!

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