WOD 8/8/20
WOD 8/8/20

15 min to heavy strict press   Then…   10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round   Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm   Then…   10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after

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WOD 8/7/20
WOD 8/7/20

5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height   Then…   15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14  

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WOD 8/5/20
WOD 8/5/20

1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported   Then…   For Time:   400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153   400m run 15 ring dips 15 deadlifts   400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have

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WOD 8/3/20
WOD 8/3/20

Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight   Then…     AMRAP 15 min 9-7-5 Power Clean, 135/83 HSPU *200m run after the completion of 9-7-5 rep scheme   virtual (6am/4pm) Bulgarian Split Squat: 3 x 15/leg Handstand Hold: 3 x 1:00   Then….   10-9-8-7-6-5-4-3-2-1 DB

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WOD 8/2/20
WOD 8/2/20

9am Oly w/TJ 10:15am Endurance   Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35 25 Ring or Bar MU (modify with 50 Pull-ups & Push-ups)

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WOD 7/31/20
WOD 7/31/20

EMOM 10 Min 10 wall Ball Shots, 20/14 3 Med Ball Pull-ups, 20/14   10-1 Single Arm DB Row, R Single Arm DB Row, L Barbell Curl   AMRAP 10 30 Alt Leg V-ups 20 Side Plank Raises (10/side), 25/15 :10 sec L-sit     Virtual (6am / 4pm) Single Leg Wall Sit: 3 x

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WOD 7/29/20
WOD 7/29/20

RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15   Then…   16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63   6 T2B 6 OHS   9 C2B Pull-ups 9 OHS   12 T2b 12 OHS   *Continue this pattern until time runs out   Virtual 6am/4pm)

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WOD 7/27/20
WOD 7/27/20

Back Squat:  5-5-5   Then…   AMRAP (o:00-3:00) 12 deadlifts, 155/103 12 box jumps, 24/30   AMRAP (5:00-8:00) 9 deadlifts , 205/133 9 box jumps   AMRAP (10:00-13:00) 6 deadlifts, 255/173 6 box jumps —————————————— Virtual (6am/4pm) bulgarian split squat: 3×12/leg SA High pulls: 3×10-12   12 min AMRAP 12 SA SDHP, right arm 12

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WOD 7/24/20
WOD 7/24/20

10 Min AMRAP 4 Strict Med Ball Pull-ups, 20/14 8 Burpees over med ball , 20/14 12 Med Ball Sit-ups, 2o/14   10 Min Ladder (2-4-6-8-10-12….) SA Alt Kb Swing, 70/53 Alt Pistol   10 Min AMRAP 15 Thrusters, 75/45 60 Double Unders     Virtual (6am/4pm) Single Arm Row: 3 x 12-15 Side Plank

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WOD 7/22/20
WOD 7/22/20

RDL: 5 x 5 1/2 Kneeling Arnold Press: 3 x 10-15   Then…   For Time: 30 Box Jumps, 24/20 30 Deficit Push-ups, 45s/25’s 200m Weighted Plate Run, 45/25   25 Box Jumps 25 Deficit Push-ups 200m Weighted Plate run   20 Box Jumps 20 Deficit Push-ups 200 Weighted Plate run   15 Box Jumps

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WOD 7/20/20

Back Squat: 5-5-5   Then…   For Time: Diane 21-15-9 Deadlift, 225/153 HSPU   Virtual (6am / 4pm) Single Leg RDL: 3 x 12 SA Seated Pike Press: 3 x 12   Then… For Time 42 SA Deadlift (21 per arm) 21 HSPU or push-ups 30 SA Deadlift (15 per arm) 15 HSPU 18 SA

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WOD 7/17/20
WOD 7/17/20

AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups   AMRAP 13 minutes 200m Run Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Toes Through Rings   Virtual 6am/4pm   AMRAP 13 minutes 30

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