Author Archives: johns124

Wednesday WOD 20171018

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5 Rounds for time of:

200m Run
10 Russian Kettlebell Swing 70/53
10 Toes to Bar
10 Burpee Box Jump Overs 24/20

Post times to comments.

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Tuesday WOD 20171017

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5 Rounds for quality:

5 Turkish Get Ups Left Arm
10 Pistols Left Leg
5 Turkish Get Ups Right Arm
10 Pistols Right Leg
5 Strict Pull-Ups
10 Push-Ups

Post TGU weight to comments.

Monday WOD 20171016

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Front Squat 

5-5-5-5-5

Post weight to comments.

Friday WOD 20171013

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Happy Birthday Coach Brian!

3 Rounds for time of:

10 Over Head Dumbbell Lunges 
13 Toes to Rings
64 Double Unders
*53 Burpee cash out

Post times to comments.

Thursday WOD 20171012

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Partner WOD 

21-15-9 Reps for time of:

Power Clean 135/95
Pull-Ups
Box Jumps 24/20
*Can break up the workout however you want between you and your partner.

Post times to comments.

Wednesday WOD 20171011

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Deadlift

5-5-5-5-5

Post weights to comments.

Tuesday WOD 20171010

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21-15-9 Reps for time:

Russian Kettlebell Swings 70/53
Wallballs 20/14
*400m Run Buy-In. 100 Double Under Cash-out

Post times to comments.

Monday WOD 20171009

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‘Cindy’

As many rounds as possible in 20 minutes of:

5 Pull-Ups
10 Push-Ups
15 Air Squats

Post total rounds and reps to comments.

Friday WOD 20171006

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Every minute on the minute for 16 minutes of:

Even: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 
Odd: 10 Toes to bar

Post weights to comments.

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Thursday WOD 20171005

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Recovery/Mobility Day

Pick a skill/movement you need to work on.

Post skill/movement to comments.