WOD 10/19/18
WOD 10/19/18

WWPF   CASH IN: 2K Row   “Diannie” 50/50 DU Relay 18 Deadlifts, 225/153 (mix reps anyway) 9 Strict Synchronized HSPU   40/40 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   30/30 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   20/20 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   10/10 DU Relay

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WOD 10/17/18
WOD 10/17/18

RDL: 3 x 5 Strict Wt Pull-up: 3 x 3   Then….   Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both   Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20

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WOD 10/12/18
WOD 10/12/18

WWPF 0:00 – 10:00 Establish a 3RM Bench Press   12:00 – 22:00 10 Min AMRAP Relay 10/8 Cal Assault Bike 6 DB Thrusters, 50’s/35’s 1 Rope Climb   24:00 – 34:00 10 Min AMRAP 100m Prowler Push     B4B Saturday November 10th JOIN OUR TEAM    

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WOD 10/10/18
WOD 10/10/18

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 5   Then…   FOR TIME: 400m Run 21 OHS, 95/63 12 Box Jumps, 30/24 400m Run 15 OHS, 115/73 12 Box Jumps 400m Run 9 OHS, 135/83 12 Box Jumps      

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Competition/Skill WOD Week 21
Competition/Skill WOD Week 21

TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1   Then 7x100m sprints walk back recovery SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Tabata alternating c2b and t2b -5x Peg Board

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WOD 10/5/18
WOD 10/5/18

WWPF 0:00 – 10:00 10 Min AMRAP Relay 1 rope climb 50′ DB Lunges (Front Rack), 50’s/35’s 1 Rope Climb   10:00 – 15:00 50 Synchronized Wall Ball Shots, 20/14 *Rest for Remaining Time   15:00 – 25:00 10 Min AMRAP Relay 50m Farmers Carry, 70’s/53′ 100m Run 50m Famers Carry, 70’s/53’s   25:00 –

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WOD 10/3/18
WOD 10/3/18

RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5   Then…   For Time 400m Run 21 Pull-ups 21 Deadlift, 225/153 300m Run 15 C2B Pull-ups 15 Deadlifts 200m Run 9 BMU (Scale w/Burpee Pull-up) 9 Deadlifts                 Pre-Order HERE until Monday Oct 8

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Fall Gear Available for Pre-Order!
Fall Gear Available for Pre-Order!

Fall gear is available for pre-order until Monday October 8th MEN’S BASEBALL TEE – CLICK HERE WOMEN’S PURPLE BASEBALL TEE – ORDER HERE WOMEN’S BLACK/GREY BASEBALL TEE – ORDER HERE     GREY AND WHITE THERMALS – ORDER HERE NAVY BLUE THERMALS – ORDER HERE  

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WOD 9/29/18
WOD 9/29/18

“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each roundΒ     

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WOD 9/28/18
WOD 9/28/18

  WWPF – For Time   10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63   20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73   30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83   40 Alt Box Jumps 40 Synchronized Kb Swings

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WOD 9/26/18
WOD 9/26/18

RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order….. Β 5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU    

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WOD 9/21/18
WOD 9/21/18

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner

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