Wednesday, July 11, 2012

Gymnastic Volume, Mom WOD, Onramps: Laura 1, Julie 2, Rick 5

Welcome to Laura who came in and tried out a WOD!
Julie was here for her second Onramp already.  Here she is in the squat workout from yesterday.

A big day with 5 people doing 5 different WODs.  Here's mine:
Warmup (10’)
Mobility Homework (10’)- 
  • Thoracic mobility, you choose.
  • Overhead mobility, you choose.
  • Squat bottom mobility, you choose.
Strength (10’)
  • ME Overhead Squat [wmv][mov]
  • Gymnastic Volume, 2 X 10 minutes each.
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 minutes. 
stay within 2 reps for all sets.
Record reps and total to comments.

Skill (5’)
back and forth inverted on low rings.
Stretching (5’)
Mom did 3 rounds of 
3 Harriett Burpees
300m Row
in 8:50

Laura did Onramp 1
200m Run
Body Row
200m Run
in 7:50

Julie did Onramp 2
Medball Deadllift
DB Push Press
in 3:42
Yesterday, Onramp 1
in 8:41

Rick did Onramp 5
3 rounds
300m Row
10 DB Push Press

Whew!  Well done everyone! Goodnight.


  1. CW:
    Pull-ups: 4-4-4-4-4-4-3-4-4-3=38 a PR by 5. Yay!
    Push-ups: 6-6-6-6-5-4-4-4-4-4=49 down by 2, I'm afraid. I'll get 'em next time! Arrr!

    OHS max = 2 x 65#

  2. Hey! I did the volume WOD too:
    Kips 5-5-5-5-5-5-5-5-5-5=50
    Ring dips 3-3-3-3-2-2-2-2-2-2=24
    OHS 2RM=40, 1RM=45.


How'dja do? Waddya think?