Leprechaun

 In WOD

I call this one "JD Owned" - The guy in orange plays in the NFL, ask JD about it

WOD 8/19/11

Back Squat – Work up to a heavy set of 5 then complete 5 sets at that same weight. Rest 2-3 minutes between each set.

Pull-Ups – 3 sets of 20 Pull-Ups (scale reps or difficulty accordingly). Rest 90 seconds between sets.

AMRepsAP in 3 minutes:

200m Run

Max Burpees in remaining time

rest 3 minutes

AMRepsAP in 3 minutes:

200m Run

Max Box Jumps (30″/24″)

Nutrition is the most important part of looking good and feeling good. How has your diet been lately? If you want to discuss Paleo nutrition or have any questions ask a coach at class, send us an e-mail, or give us a call! If you aren’t eating right and plan on starting schedule a Body Scan so we can test your body fat and then we will test you again after a couple months of eating right.

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Showing 11 comments
  • Miguel
    Reply

    Where the gold at?!?

    Also ask JD about his ankle.

  • talley
    Reply

    Never ask JD anything trust me on this one!

  • Chris D.
    Reply

    Good Rooster crew this morning! Sean encouraged us to increase the height of our step for this workout so being the game player, I added an entire inch…
    3 min wod, 200m run, 26 on a 21″ box,
    3 min wod, 200 m run, 24 burpees
    Great way to start the weekend!

  • Hardyf
    Reply

    185# BS, 38 burpees. 28 box jump 30″

  • Sabrina
    Reply

    Hey everyone!!! I came across this awesome GHD giveaway today. Check out christiansfitnessfactory.com to see the details. Free expensive equipment would be awesome so let’s get as many entries as possible in!!! You can also text “I want to win a GHD” to 717-742-0233. Be sure to include your name!

  • Neal
    Reply

    245 on the squats, 40 burpees, 15 box jumps w/ the 44″ box

  • CA
    Reply

    185 back squat, ?? On burpees, 38 box jumps rx

    35-40 burpees? Ish.

  • CA
    Reply

    I’ma get a back hoe an uproot day tree!

  • Miguel
    Reply

    165 back squat, 60 Pull Ups, Sets of 10 & finished with 2 sets of 5. 28 burpees and 23 box jumps on 30″ box. Fun workout. Everyone have a good weekend.

    Q:What do you get from a pampered cow?
    A: Spoiled milk.

  • Jaywes23
    Reply

    Er’body that seen tha Leprechaun, say eyyahhhh!!

  • Clint
    Reply

    175# squat, 3 x 10 on pullups, 200m + 32 burpees, 200m + 24 box jumps 30″, 200m + 45 double unders as punishment for short changing the pullups….. plus I need the practice. Day 3 of paleo. So far so good!

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