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theburch workout log

John Burch

Posted: 11 July 2011 09:22 PM

[ Ignore ] [ # 31 ]

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Total Posts: 1183

Joined 2007-06-14

WOD at home:

max reps Single arm KB OHS (53)
R - 7, 11
L - 1,2

then

3 rnds max reps single unders
rest 1 min between

1- 336
2 - 409
3 - 245

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
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John Burch

Posted: 08 July 2011 12:27 PM

[ Ignore ] [ # 32 ]

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Total Posts: 1183

Joined 2007-06-14

AMRAP
25 pushups unbroken *able to rest in leaning rest position
90 seconds rest between rounds

6 rnds +11

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
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John Burch

Posted: 06 July 2011 10:56 PM

[ Ignore ] [ # 33 ]

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Total Posts: 1183

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5-5-5
Max effort Dead lift w/ runner band- purple
185x5 - 225x5- 245x5- 245x5 - MISS

then

2 rounds
75 bird pickers
100 dbl undrs

5:36

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 04 July 2011 11:31 AM

[ Ignore ] [ # 34 ]

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“Grace”
30 C& J (135#)

9:59 - sucked doing this by myself.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
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John Burch

Posted: 04 July 2011 11:30 AM

[ Ignore ] [ # 35 ]

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Box Squat 5-5-5
- max effort each set
135 - 155- 185(2)
———————————————-
5 rounds
8 Dynamic Back Squats (75#)
8 Heaving Snatch Balance

7:25 - tied Frankie

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 04 July 2011 11:29 AM

[ Ignore ] [ # 36 ]

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Total Posts: 1183

Joined 2007-06-14

60 thrusters (75)
30 burpee pullups
1 mile run
20:55 - need to work on the burpee transition into the pullup.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 28 June 2011 03:21 PM

[ Ignore ] [ # 37 ]

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KB ladder of sorts…

rounds 1 - 10 KB snatch
rounds 11 - 20 KB swing
rounds 21 - up KB clean

got to 18 + 6

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 26 June 2011 10:05 AM

[ Ignore ] [ # 38 ]

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Total Posts: 1183

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Summer Slam PR Prelims

5 rnds
10 OHS (115)
10 box jumps (28 in)
then
1,000 m row

14:33 - surprised to do all the OHS unbroken.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 22 June 2011 09:45 PM

[ Ignore ] [ # 39 ]

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Total Posts: 1183

Joined 2007-06-14

AMRAP

5 C2B pullups
10 Clapping pushups
15 squat jumps

10 1/3 rnds

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 21 June 2011 08:11 PM

[ Ignore ] [ # 40 ]

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warm up B2B tabata squats - 10

then

4xs
25 push press (65)
25 -2 count mountain climbers
500 m row

18:16

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 20 June 2011 01:24 PM

[ Ignore ] [ # 41 ]

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5 min AMREP
Squat C&J w/ 50# DBLS
16 reps.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 20 June 2011 01:22 PM

[ Ignore ] [ # 42 ]

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Total Posts: 1183

Joined 2007-06-14

3x’s
50 push ups
50 sit ups
50 squats
19:33 - first set was all unbroken - second set, 25 straight push ups then 10-8-7, final set of push ups was 5’s.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 14 June 2011 10:23 PM

[ Ignore ] [ # 43 ]

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50-40-30-20-10
DBL unders
KB swings (53#)

14:33 - PR by a minute…

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
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John Burch

Posted: 12 June 2011 10:44 PM

[ Ignore ] [ # 44 ]

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ladder mashup
HPC w/ 50# DBS
air squats

got to 9 rounds + 15 HPC + 2 squats…

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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John Burch

Posted: 12 June 2011 10:43 PM

[ Ignore ] [ # 45 ]

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Total Posts: 1183

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vortex +

run 1 1/2 miles
on every minute do 15 pushups or 15 jumping lunges

if you cannot complete the pushup or jumping lunges within the minute you are votexed…

got V’d - 13 minutes in about 1200 meters.

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“The magic is in the movements, the art in the programming, the science in the explanation and the fun is in the community.”
Coach Glassman

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