Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

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

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

Legnog

Build up to back squat weight

“Legnog”
21-18-15-12-9-6-3
Back Squat (115/85#)
Mountain Climbers (2-ct)

Optional Cashout
3-4 rounds for Quality
10 1/4 Turkish Getups
30 sec Side Plank (R)
10 1/4 Turkish Getups
30 sec Side Plank (L)

Christine levelled up to Orange!

Related Posts

21 Responses to “Legnog”

  1. Build up to back squat weight
    95-135×10-155×5

    “Legnog” @ Brown
    21-18-15-12-9-6-3
    Back Squat (115#) -unbroken
    Mountain Climbers (2-ct)

    Time–>6:32

    Cash out 2 rounds @ 30# KB

    Merci Ingrid!

  2. 21-18-15-12-9-6-3
    Back Squat (75#) – did blue level… neck+knee pain prior to wod. Knee felt ok during wod, but the neck not so much
    Mountain Climbers (2-ct)
    8:34, next time purple should be ok

  3. Build up to back squat weight
    I just built up to 115#

    “Legnog” @ Brown
    21-18-15-12-9-6-3
    Back Squat (115#) -unbroken
    Mountain Climbers (2-ct)

    Time–>7:31

    Cash out 2 rounds @ 30# KB

    (Thanks for the template Gabe)

  4. “Legnog” Blue

    7:11

  5. Build up to back squat weight

    “Legnog”
    21-18-15-12-9-6-3
    Back Squat (65# – level is brown, but did purple because my front squat is much lower)
    Mountain Climbers (2-ct)

    Optional Cashout @20#

    Thanks Kevin!

  6. Build up to back squat weight
    I just built up to 115#

    “Legnog” @ Brown
    21-18-15-12-9-6-3
    Back Squat (115#) -unbroken
    Mountain Climbers (2-ct)

    Time: 9:36.

    Cash out: 2 rounds @ 25#

    2nd
    “Legnog”
    21-18-15-12-9-6-3
    Back Squat (65#) -unbroken
    Mountain Climbers (2-ct)- sub sit-ups

    Time: 8:19

  7. Legnog”
    21-18-15-12-9-6-3
    Back Squat (115/85#) – Scaled to 95#
    Mountain Climbers (2-ct)
    Time: 8:08

    Weight was good.

    Optional Cashout
    3-4 rounds for Quality
    10 1/4 Turkish Getups
    30 sec Side Plank (R)
    10 1/4 Turkish Getups
    30 sec Side Plank (L)
    3 rounds @ 35#

    Planks were spicy after the 1/4 git ups!

  8. Build up to back squat weight: 35-45-55#

    “Legnog” (Orange)
    21-18-15-12-9-6-3
    Back Squat (45#)
    Mountain Climbers (2-ct)
    8:46

    Optional Cashout
    2 rounds for Quality @ 15# KB
    10 1/4 Turkish Getups
    30 sec Side Plank (R)
    10 1/4 Turkish Getups
    30 sec Side Plank (L)

    Thanks Kevin!

  9. 1 mile ruck

    Legnog @ Orange
    10:41

  10. “Legnog” @ Brown
    21-18-15-12-9-6-3
    Back Squat (115#) -unbroken
    Mountain Climbers (2-ct)

    Time: 6:58

    Getting the bar into the back rack was a challenge and took some time between sets. All sets unbroken though

  11. Build up to back squat weight

    “Legnog” purple
    21-18-15-12-9-6-3
    Back Squat (65# )
    Mountain Climbers (2-ct)
    9:02

  12. Built up to 65# back squat

    “Legnog”
    21-18-15-12-9-6-3
    Back Squat 55#
    Mountain Climbers (2-ct)

    10:05

  13. Build up to back squat weight
    65-95-115

    “Legnog”
    21-18-15-12-9-6-3
    Back Squat (115#)
    Mountain Climbers (2-ct)

    Unbroken
    6:25

    Round of 15 was tough. Shoe came untied too. Sub-6 is possible.

  14. Legnog
    21-18-15-12-9-6-3
    Back Squat 95#
    Mountain Climbers (2-ct)

    10:04

    Optional Cashout
    2 rounds for Quality
    10 1/4 Turkish Getups 20#
    30 sec Side Plank (R)
    10 1/4 Turkish Getups 20#
    30 sec Side Plank (L)

    Thanks Kevin!!

  15. 21-18-15-12-9-6-3
    Back Squat 45#
    Mountain Climbers (2-ct)

    9:59

  16. Wod @115# brown

    6:57
    Slow transition to mountain climbers. Didn’t rush them.
    Back squats unbroken. Another wod I would like to do again.

  17. WOD with 65#
    I don’t remember my time – I think 9:48 or 10:48
    My Christmas diet is catching up to me, I was a bit nauseous on the back squats and had to do them a bit slow.

  18. Legnog
    21-18-15-12-9-6-3
    Back Squat 95#
    Mountain Climbers (2-ct)
    8:54

    Optional Cashout
    3 rounds for Quality
    10 1/4 Turkish Getups 25#
    30 sec Side Plank (R)
    10 1/4 Turkish Getups 25#
    30 sec Side Plank (L)

    Thanks Kevin!!

  19. Legnog
    21-18-15-12-9-6-3
    Back Squat (65#) -unbroken
    Mountain Climbers (2-ct)

    Time–>10:02

    Cash out 2 rounds @ 20# KB

  20. 21-18-15-12-9-6-3
    Back Squats @ 55#
    Mountain Climbers
    Time – 11:49

    This was fun at the time but Legs were ruined for days after

Submit a comment