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Posts by jillian

08-28-2013 Wednesday WOD

Warmup 400m Run, then 5 Jumping Jacks 5 Burpees 5 MB Cleans x 5Rds, then 500m Row Stretch Skill/Strength Double Under Practice One-arm KB Front Squat Workout 1-2-3-4-5-6… SDHP (KB:… Continue reading

August 27, 2013 / W.O.D.
08-23-2013 Friday Workout

Warmup 3min AMRAP – FAST! 3 Jumping Jacks 3 Burpees 3 MB Cleans Skill/Strength Dips & Ring Hold Lockouts Workout 3RM Turkish Get Up Wondering what a TGU is? Watch… Continue reading

August 22, 2013 / W.O.D.
08-01-2013 Thursday WOD

Warmup 25 Jumping Jacks 10 Burpees 25 Mountain Climbers 10 MB Squat Cleans x 3 Rds Skill/Strength 5×5 Front Squats Workout 20 DB Squat Cleans (35/25) 400m Run 20 Box… Continue reading

July 31, 2013 / W.O.D.
07-30-2013 Tuesday Workout

Warmup 12 OHS 12 Pullups 12 Dips 12 KB Swings 12 Leg Swings Forward (R, then L) 12 Leg Swings Lateral (R, then L) x 2 Rds Skill/Strength Snatch Workout “The… Continue reading

July 29, 2013 / W.O.D.
07-28-2013 Monday Workout

Warmup CF Warmup 15 x 1 Skill/Strength Hand Release Pushups – Competition Standards Workout 50′ Weighted Lunges w Plate Overhead (25/15) 5 Burpee Box Jumps (24/20) 50′ Weighted Lunges w… Continue reading

July 28, 2013 / W.O.D.
07-24-2013 Wednesday Workout

Warmup SS R&L 12 Lunges 12 Pushups 12 Dips x 3 Rds or 10min Skill/Strength 4×10 Push Presses Workout Death by Ten Meters Once you are finished with the DB10m, 5… Continue reading

July 23, 2013 / W.O.D.
07-23-2013 Tuesday Workout

Warmup 30 Mountain Climbers 20 MB Squat Cleans 10 Toes to Bar Stretch x2 Rds Skill/Strength 5×5 Back Squat Workout 2013 Regionals Event #1: “Jackie” 1000m Row 50 Thrusters @45lbs M&W… Continue reading

July 22, 2013 / W.O.D.
07-18-2013 Thursday Workout

Warmup 200m Run 2* Frankenstein 2 High Knees 2 Butt Kickers then… 1 Walking lunges 1 Crab Walk 1 Broad Jump 1 Bear Crawl x 2 Rds *1 = 40′… Continue reading

July 17, 2013 / W.O.D.
07-12-2013 Friday WOD

Warmup 1000m Row Stretch Skill/Strength GHD – Situp & Back Extensions Good Mornings – PVC & Band L-Sit & L-Hangs Workout 4 Muscle Ups 8 Front Squats 12min AMRAP –… Continue reading

July 11, 2013 / W.O.D.
07-09-2013 Tuesday Workout

Warmup 2min Row 20 MB Squat Cleans 2min Stretch x 3 Rds Skill/Strength Deadlift – Group coaching, focus on form – time to get nitpicky Workout Find your 1RM Deadlift… Continue reading

July 8, 2013 / W.O.D.