WOD Sunday 1/19/20

by | Jan 18, 2020 | News | 6 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the power clean to WOD weight.

WOD:
“Greatest Show on Turf” or perform a WOD you missed this week. 
500m turf run
30 Ab-mat situps
15 Hang Power cleans (155,105)
400m turf run
24 Ab-mat situps
12 Hang Power cleans (155,105)
300m turf run
18 Ab-mat situps
9 Hang Power cleans (155,105)
200m turf run
12 Ab-mat situps
6 Hang Power cleans (155,105)
100m turf run
6 Ab-mat situps
3 Hang Power cleans(155,105)

Option 2 load:
(115,80)

Option 3 load:
(95,65)

Post WOD:
Foam roll for 5 minutes.

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6 Comments

  1. Jamie
    Jamie on January 19, 2020 at 9:48 am

    WOD prep: 115#

    Greatest Show on Turf: 19:59 | 85#

  2. Ilana
    Ilana on January 19, 2020 at 9:52 am

    Wod Prep: 100# power clean

    WOD: 18:31 (85# power cleans)

    Always a nice treat when John Kalus coaches! Another fun class!

  3. JD
    JD on January 19, 2020 at 11:24 am

    WOD prep: 3 HPC @ 155#…that was all the wrist wanted to do today.

    WOD: 16:07 @ 115#…the runs were particularly gassing today…I thought maybe I’d try to keep up with Kion for the first run…and then I quickly realized that wasn’t happening.

  4. Deb.
    Deb. on January 19, 2020 at 11:33 am

    WOD prep to 100#
    Greatest Show on Turf: 14:49 | 75#
    Kept things on the lighter side today to focus on cycling the barbell and moving efficiently. Fun to workout with the 8:30 crew and always great to see Jon 😬

  5. JL
    JL on January 19, 2020 at 12:02 pm

    Did Marston. 7 rds 10 reps. @ #275 DL. K290. Managed a PR #415 1RM deadlift. Previous 390. Thank you John B for everything.

  6. John
    John on January 19, 2020 at 12:41 pm

    Nice PR on that Dead lift!