WOD 11/30/18
WOD 11/30/18

WWPF – 35 min AMRAP   60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63   50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83   40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103   30

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WOD 11/29/18
WOD 11/29/18

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power

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WOD 11/28/18
WOD 11/28/18

Bench Press: 3 x 3 (85-90%) Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause)   Then…   2 Rounds For Time 30 Single Arm DB Hang Cleans, 50/35 15 Target Burpees 30 Single Arm DB Hang Snatch, 50/35 15 Target Burpees 30 Single Arm OH DB Lunges,

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WOD 11/27/18
WOD 11/27/18

15 Minutes to a Heavy Clean Then….. AMRAP 15 Minutes 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Ring Muscle Ups 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Bar Muscle Ups    

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WOD 11/26/18
WOD 11/26/18

Back Squat 4 sets x 3 reps (85-90%) Then: 3 Barbell Walks 20m (100-110%) Then… 21-15-9 Kettlebell Swing 53/35 Box Jump 24/20 2 min Rest 9-15-21 Kettlebell Swing Box Jump

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Endurance WOD 11/25/18
Endurance WOD 11/25/18

9 am- Olympic Lift Class with Jenny 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: 2 Rounds 800m Run 21 Pullups 21 Ring Pushups 400m Run 15 Toes to Bar 15 Goblet Squats 200m Run 9 KB Step Ups per leg 9 KB Swings *must row 30/20 cals and bike 30/20 cals

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Fitness with Foose
Fitness with Foose

Establish a 1 rep max Turkish Get-up Then… EMOM x 20 min complete the following Kettlebell Complex: (single arm) KB deadlift – power Clean – Front Squat – Push Press Left arm / then with Right Arm 70/53

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WOD 11/23/18 (6am/9:30am/Noon/4pm)
WOD 11/23/18 (6am/9:30am/Noon/4pm)

WWPF 0:00-13:00 Establish  2RM Front Squat   15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row   3 min rest after partner 2 completes 30th Pull-up   1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized

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WOD 11/22/18
WOD 11/22/18

Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY   Menu and Instructions   Appetizers with Fran:   800 meter run To Fran’s   1 Helping of: 15 Thrusters 15 Pullups   1st Course with Kelly:   600 meter run to Kelly’s   1 Plate of: 30 wall balls

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WOD 11/21/18
WOD 11/21/18

Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e.   then…..   Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar   Pre-order till Sat 11/24.  

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WOD 11/20/18
WOD 11/20/18

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!

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