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1/21/23 open wod 21.2
For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box...
John McGuire
Jan 20, 20231 min read
1/20/23 front squatsx6
Warm up 1 minute bike Then 3 rounds 20 second goblet squat hold 40 second plank hold 1 minute double under practice Strength Front...
John McGuire
Jan 19, 20231 min read
1/19/23 open wod 14.4
Warm up 2 minute row 1 minute down dog 30 second goblet squat hold Then 3 rounds 7 wall ball 5 toes 2 bar 3 cleans-increase weight each...
John McGuire
Jan 18, 20231 min read
1/18/23 Sumo deadliftx4
Warm up 1 minute bike 30 second sumo stance squat hold Then 3 rounds 5/5 lateral lunges 10 kb sumo high pulls 20/20 second side plank...
John McGuire
Jan 17, 20231 min read
1/17/23 push press x 6
Warm up 1 minute row 3 rounds 5 db strict presses with 4 second negative 20 second hollow hold Then 4 minute max calorie row Strength...
John McGuire
Jan 16, 20231 min read
1/16/23 Back squat x 2
Warm up 3 Rounds 15 kb swings 10 goblet squats 5 1/2 burpees Strength Back squat-Build a heavy 2 Conditioning ABACA A-AMRAP3 5 dips 5...
John McGuire
Jan 16, 20231 min read
1/14/22 open wod 18.1
Warm up 2 minute row 20 second hang 5 inch worms-keep knees locked Then Start building weight for db clean n jerks Practice toes 2 bar in...
John McGuire
Jan 14, 20231 min read
1/13/23 Close grip bench x 4
Warm up 2 minute bike-Moderate pace Then 3 rounds 10 hand release push ups 10 supine rows Then 2 minute max calorie bike Strength Close...
John McGuire
Jan 12, 20231 min read
1/12/23-Power clean x 6
Warm upwith an empty barbell 2 rounds 5 deadlifts 5 front squats 5 push presses 5 back squats 5 Rows Strength Power clean-Build a heavy 6...
John McGuire
Jan 11, 20231 min read
1/11/23-Strict press x 2
Warm up 1 minute handstand hold 45 second dead hang 30 second hollow hold 15 second L hang Strength Strict press-Build a heavy 2...
John McGuire
Jan 10, 20231 min read
1/10/23-Front squats x 4
Warmup 3 rounds 200 m run 10 wall ball Strength Front squat-Build a heavy 4 Conditioning ABABA A-1/2 mile run for time B-EMOM3 2 front...
John McGuire
Jan 9, 20231 min read
1/9/23-Bench pressx6
Warm up 1 minute plank Then 3 rounds 10 alternating kb cleans 5 kb over burpees Strength Bench press-Build a heavy 6 Conditioning ABA...
John McGuire
Jan 8, 20231 min read
1/7/23-Open wod 14.1
Warm up 1 minute row Practice diuble unders for 3-5 minutes 20 floor to overheads Then Begin practicing power snatches with an pvc/ empty...
John McGuire
Jan 6, 20231 min read
1/6/23 Deadlifts x 2
Warm up Burpees-1 minute easy pace 100 meter farmers carry Then Burpees 1 minute max effort Strength Deadlift-Heavy 2 Conditioning 4...
John McGuire
Jan 5, 20231 min read
1/5/23-Push press x 4
Warm up 1 minute row-Easy 1/4 mile run-Easy 1 minute row-Fast 1/4 mile run-Fast Then Prep for thrusters Work up to as close to RX as...
John McGuire
Jan 4, 20231 min read
1/4/23-Back squats
Warm up 5 rounds 10 kb swings 10 second goblet squat hold 10 second active hang Strength Back squat-Build a heavy 6 Conditioning ABABA...
John McGuire
Jan 3, 20231 min read
1/3/23
Warm up 1 minute bike easy pace Then 3 rounds 5 hand release push ups 5 supine rows Then 2 minute max calorie bike Strength Close grip...
John McGuire
Jan 2, 20231 min read
1/2/23
Warm up 10 cal row 3 rounds 5 snatch balances 5 snatch pulls 5 snatch deadlifts Strength Power snatch-Heavy 4 Conditioning A B A...
John McGuire
Jan 1, 20231 min read
12/31/22
Warm up 3 minute row Then 3 rounds 10 second front squat hold 10 second overhead press hold 10 second hang top position of pull up 10...
John McGuire
Dec 31, 20221 min read
12/30/22
circuit style 5 rounds Treat round 1 as a warm up 1 minute on, 30 seconds rest (transition time) Burpees Calorie row Squats V sit
John McGuire
Dec 29, 20221 min read
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