Jonathan Ward

Happy Birthday, Jonathan!!  You are celebrating a birthday – 0ops, I mean burpee-day.  So, let’s have a “Death by Burpees” WOD.  Best wishes for a great day and even better year. Anniversary:  February 1, 2015 Birthday: ...

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11-16

Push press 5-5-5-3-3-3-1-1-1 Climb in weight each set WOD Choose your own adventure! Select 1 or both of the following wods: Wod 1 30 TGU for time 53/35 or heavier Wod 2 30 wall climbs for time *start with chest on the floor, touch chest to the...

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11-15

DeadliftTouch and go 5-5-5 ARMAP 7: Wall Balls EMOM complete 5 Deads, 225/155 Start with the wall balls.  Score is number of wall balls complete in 7 minutes.

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“Viola”

Work this complex for 12 minPower snatch + hang power snatch + snatch Hero WOD “Viola” Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 17 pull-ups 13 power cleans, 95/65

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11-11

Pet rockIn teams of 2 or 3 Row 2000 alt every 400m.  200 kb swings 53/35 100 single arm thrusters 53/35 50 burpees  Once the wod starts the kb must stay off the ground. If the kb touches the ground add a 400m row penalty to the end of...

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11-10

StrengthPowerclean  5×2 Hero Wod “Three Wise men” Jeremy 4 min amrap 5 hang squat snatch 95/65rx 135/95e 10 bar facing burpees Rest 2 min Ben 4 min amrap 10 power cleans 95/65rx 136/95e 20 pull-ups Rest 2 min Beau 4 min amrap 15 box...

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11-8

Wednesday 15 minutes Weakness work Choose something you struggle with and practice that skill: WOD 10 clusters 185/125E, 155/105rx Rest 4 min 15 clusters 155/105E, 135/95rx Rest 4 min 20 clusters 135/95E, 115/80rx *score is total time

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11-7

15 min to build to a heavy snatch WOD 30 OHS, 95/65 115/80 30 TTB 20 Power Snatch, 95/65 115/80 20 TTB 10 Squat Snatch, 95/65 115/80 10 TTB

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat