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Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
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Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Thursday WOD

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Front Squats x10
3 sets

AMRAP in 6 min
7 Pullups
8 KBS
9 Kickouts

Rest 3 min
Repeat

Diane

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20 Responses to “Thursday WOD”

  1. Front Squats x10
    3 sets
    135 # – 155# – 175#

    AMRAP in 6 min
    7 Pullups
    8 KBS
    9 Kickouts

    Rest 3 min
    Repeat

    Rnd 1 – 4
    Rnd 2 – 3

  2. Front Squats x10
    95 – 105 – 115

    WOD
    AMRAP 6 min
    7 ring rows
    8 KBS 50#
    9 kickouts

    rest 3 min, repeat

    1 – 4 + 4 KBS
    2 – 4 + 3 KBS

    Total: 8 rounds + 21 reps

  3. Front squat
    95#/125#/135#. Could probably go up.

    WOD
    7 jumping pull-ups
    8 KBS (50#)
    9 jumpouts.

    Rd1 5 plus 8 KBS
    Rd2 4 plus 8 KBS

    =232 reps

  4. Front squat
    75#/85#95#. Was hard

    WOD
    7 chest to bar pull ups ( switched to regular Pullups after 2 rounds ) all singles
    8 KBS (40#)
    9 kick outs
    =195 reps. My pour hands ouch 🙁

    =195 reps

  5. Front Squats x10
    95-135-155

    AMRAP in 6 min
    7 Pullups
    8 KBS 35#
    9 Kickouts
    Rest 3 min
    Repeat

    3 Rounds + 7 Pull ups, then
    3 Rounds

    Thanks Kevin

  6. Front Squats x10
    3 sets @ 55#

    AMRAP in 6 min
    7 Ring rows – 1st time doing RRs since lockdown
    8 Russian KBS – 20#
    9 Kickouts
    Rest 3 min
    Repeat

    Round 1 = 5
    Round 2 = 4 + 3 RKBS

    Thanks Kevin!

  7. Front Squats x10
    155 – 165 – 170

    WOD (Purple)
    AMRAP in 6 min
    7 Pullups
    8 KBS @ 50#
    9 Kickouts

    Rest 3 min
    Repeat

    Rnd 1: 4 + 8 reps
    Rnd 2: 4 + 2 reps

  8. FS up to 75#
    WOD (yellow for UBP + purple for KBS)
    4+4 kickouts
    5+8 kickouts

  9. Front Sq x10
    3 sets @ 55#

    Amrap 6mins
    7 jumping Pull up
    8 kbs (25#)
    9 kickouts
    Rest 3min repeat
    1- 5 rds
    2- 5rds & 7 jumping Pull up

  10. Front Squats x10
    95– 135– 155

    WOD (Purple)
    AMRAP in 6 min
    7 Pullups
    8 KBS @ 50#
    9 Kickouts

    Rest 3 min
    Repeat

    Rnd 1: 6 Round even
    Rnd 2: 4 +15 reps

    Thanks Ingrid!

  11. Front Squats x10
    3 sets
    60-65-65

    AMRAP in 6 min
    7 Pullups (bent over row 60#)
    8 KBS (25# plate)
    9 Kickouts
    Rest 3 min
    Repeat

    Round 1 – 5 rounds + 7 bent over rows
    Round 2 – 4 rounds + 1 KBS
    Total reps 231
    (At home)

  12. 3 set
    10 front squat
    95×10 95×10 95×10
    WOD
    AMRAP in 6 min
    7 ring row
    8 KBS 40#
    9 kickout
    12 round 4 ring row

  13. Did a super modified WOD:

    Press x10
    45-55-60#

    AMRAP in 6 min
    7 Pullups
    8 situps
    20 sec plank

    Rest 3 min
    Repeat

    Rnd 1: 5 + 8 reps
    Rnd 2: 4 + 15 reps + 5 sec plank

    Thanks Roxanne!

  14. Front Squats x10
    3 sets @ 75#

    Hard but felt good. Especially the last set.

    AMRAP in 6 min
    7 Jumping Pullups
    8 KBS @ 35#
    9 Kickouts

    Rest 3 min
    Repeat

    Was going to use a 25# kettlebell… Was directed to get a 35#. Tried to negotiate to Russian swings… Was directed to American.

    4 rounds + 3 jumping pull ups. 99 reps
    3 rounds + 2 kickouts. 89 reps

    Great coaching Roxanne 🙂

  15. Front squats 3 sets ×10
    135-165-195

    Brown
    Amrap 6 minutes
    7 C2B pullups
    8KBS-60#
    9 kickouts

    Rest 3 minutes
    Repeat

    4 rounds + 4 reps
    3 rounds + 18 reps

  16. Brown wod

    Rd1: 2 rounds + 10 kb
    Rd 2: 3 rounds

  17. Front squats at 65#

    Amrap 6mins
    7 jumping Pull up
    8 kbs (40#)
    9 kickouts

    4 rounds
    3 rounds + 5 KBS
    180 reps

  18. Front Squats x10
    65 # ( just 2 set, was too hard 😓)

    AMRAP in 6 min
    7 Ring row 25#
    8 KBS 25#
    9 Kickouts

    4 rounds
    3 rounds

  19. For distance
    Take 2 uneven dumbbells for a walk for 20 min. See how far you can get. Post distance and weights.

    Right 5#
    Left 15#
    1.66km

  20. Front squat – 100 / 110 / 115

    AMRAP with C2B and 45# KBS

    Round 1: 4 + 6 KBS
    Round 2: 3 + 3 C2B

    C2B went well.

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