WOD 12/1/15

EMOM 7 1 Snatch 3 OHS Then…… From 2013 Regionals: 30 Burpee Ring Muscle Ups for time *Scale with 70 Burpee pullups* Jane C in handstand position  

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WOD 11/29/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m Row-Partner 1 Max Double Unders-Partner 2 Max Kb Swings 53/35-Partner 3  

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WOD 11/28/15

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box Jump 24/20 Thruster 45/33 *Score equals lowest score for each movement* Mark Bayer, showing them how to deadlift    

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WOD 11/27/15 – 6am, 9:30am, Noon, 4pm Classes Only

Wacky Wiser Partner Friday “Turkey Burn”-Running Clock 0:00 – 8:00 Snatch + Hang Snatch: Est 1Rm 10:00 – 28:00 Run 1600m + Row 1600 (mix distance anyway) W/Remaining time, complete AMRAP OHS, 95/63:  3-6-9-12-15-18….. Sync Burpees:3-6-9-12-15-18….. Burning off the Turkey!  

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WOD 11/26/14

Happy Thanks Cleans-Giving 8am and 10am Classes only Today. Appetizers: Power Clean 2-2-2 Cleans-Giving Dinner  5 Servings of:   4 Turkey Getups (35#Toms/25#Hens) 8 Hang Squat Cleans (95#Toms/65#Hens) 12 Pullups Cleans-Giving Dessert (no break after dinner): 21 Med Ball Cleans (20#Toms/15#Hens) Post your Thankfulness and Results to Zen and Comments:

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WOD 11/25/15

Bench Press: 3 x 5 Weighted Ring Row: 3 x 5 Then… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 S2OH, 135/93 Toes 2 Bar Holiday Class Schedule: Thanksgiving Day: 8am & 10am Black Friday: 6am, 9:30am, 12noon, 4pm

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WOD 11/24/15

AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3 Minutes rest AMRAP 7 Minutes 3 Snatch (any way) 165/113 (~70%) 30 Double Unders *each wod is scored separately* Team Meredith, Kev, Evelyn and Morgan  

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WOD 11/22/15

10 min EMOM 100 Meter Sprints 2 min Break Rowing with a Partner Max Calories in 10 Minutes 2 Min Break 5 Minute EMOM 100 Meter Sprints Post times to ZEN and Comments  

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WOD 11/20/15

30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 – 30:00 10 Min AMRAP 100m Firemans Carry 4 Rope Climbs Adam Feinberg Finishing the Spartan Race in Philly!    

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
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