WOD 7/28/17
WOD 7/28/17

WWPF   0:00 – 8:00 Establish a Max Hang Clean   10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway)ย  (scale: burpee Pullup) *Each partner must do at least 1 RMU each round   24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5)

LEARN MORE
WOD 7/27/17
WOD 7/27/17

Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:    

LEARN MORE
WOD 7/26/17
WOD 7/26/17

Press: 2-2-2 (90%)   L Sit Hold: 3 x M.E.   Then…     For Time     400m Run   30 Pullups   25 Ring Dips   15 Deadlifts, 255/173   400m Run   15 Deadlifts   25 Ring Dips   30 Pullups   400m Run    

LEARN MORE
WOD 7/25/17
WOD 7/25/17

EMOM 5 Minutes 2 Snatch pulls with shrug and pause 1 Snatch Then…. Deja Vu AFAP (as far as possible) in 3 Minutes, 2 minute rest.ย  Then AFAP 6 Minutes, 2 minute rest. Then Finish the whole workout.ย  Start over at the beginning each time. 100 Double Unders 30 Wall Balls 20/14 30 KB Swings

LEARN MORE
WOD 7/24/17
WOD 7/24/17

              Back Squat 3 sets of 5 at 88-90% of 1RM Then: 12 EMOM 1st min DB Burpee Box Step Over 20/16″ box 35/20DBs 2nd min Russian Twists 20/14 3rd min Bear Crawl

LEARN MORE
Endurance 7/23/17

10 am- Olympic Lifting 11am- Endurance 5 Rounds 600m Run (must run 2 laps) 7 Strict Pullups 10 Pushups 20 Jumping Lunges

LEARN MORE
WOD 7/22/17
WOD 7/22/17

The whole workout will be outside. ย Bring your water bottles The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*  

LEARN MORE
WOD 7/21/17

WWPF   0:00 – 8:00 Establish a max hang snatch   10:00 – 18:00 8 Min AMRAP Max burpee Ring Muscle Ups Partner Rows for Cal (Add Calories and Burpee MU for a total score)   20:00 – 30:00 10 Min ladder: 2-4-6-8-10……. Alt Power Snatch, 135/93 Synchronized Pistols    

LEARN MORE
WOD 7/20/17
WOD 7/20/17

Front Squats 2-2-2   Then   50 Box Jumps 200 Meter Run 21 Thrusters (95/63) 200 Merter Run 21 Thrusters (95/63) 200 Meter Run 50 Box Jumps   Post Loads and Times to Zen and Comments:    

LEARN MORE
WOD 7/19/17
WOD 7/19/17

Press: 3-3-3   Then…   For Time 50 Double Unders 10 Deadlifts, 275/203 15 Wall ball Shots, 20/14   40 Double Unders 8 Deadlifts 15 Wall Ball Shots   30 Double Unders 6 Deadlifts 15 Wall Ball Shots   20 Double Unders 4 Deadlifts 15 Wall Ball Shots   10 Double Unders 2 Deadlifts 15

LEARN MORE
WOD 7/18/17
WOD 7/18/17

10 Minutes to a heavy Power Clean Then… AMRAP 7 Minutes 3 Power Clean 185/133 30 Double Unders Rest 3 Min AMRAP 7 Minutes 7 Strict Pullups 7 Strict HSPU Rest 3 Minutes AMRAP 7 Minutes 100m Run 10 Burpees  

LEARN MORE
WOD 7/19/17
WOD 7/19/17

Back Squat: 5-5-5 (85%)   Then…   10 min AMRAP 10 DB or KB Cleans, 50/35 10 Knees to Elbows 10 Tall Kneeling to Stand, 50/35

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