WOD 8/2/16

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 1 Hang Snatch to depth Then….. 21-15-9 HSPU Hang Power Snatch 115/73

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WOD 8/1/16

Tempo Back Squats (3 sec eccentric/ fast on concentric) 4×5 @ 75% 30 – 20 – 10 Toes to Bar Thrusters 45/33

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WOD 7/31/16

10am Olympic lift class   11am Endurance 12 minute AMRAP Cash In: 1 mile run w/remaining time… 25 DU 10 Wall Balls, 20/14 —-3 min rest——- 12 minute AMRAP Cash In: 1 mile run w/remaining time… 10 KB Swings 10 HR pushups   Last day to PRE-ORDER new GEAR

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WOD 7/30/16

21 day Bicep Challenge King Bill Brown Partner handstand walks 30 sec each for 10 min. With a partner: 4 Rounds Partner 1: 1 min max effort rope climb Partner 2: 1 min max effort double unders *Switch each minute then rest 1 min  

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WOD 7/29/16

10 minutes to work up to a heavy power snatch Then… WWPF 42 Front Squats, 135/93 30 Synchronized Toes 2 Bar 30 Front Squats, 165/123 20 Synchronized Toes 2 Bar 18 Front Squats, 205/153 10 Synchronized Toes 2 Bar Handstand walk seminar Friday at 6:15 Register HERE        

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WOD 7/28/16

Deadlift 2-2-2   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings (2Pood/1.5pood) 21 Ring Pushups   Post Loads and Times to ZEN and Comments:  

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WOD 7/27/16

Push Press: 3 x 5 Weighted Pause Chin-ups (3 sec pause): 3 x 5   Then… For Time: 1000m Row 50 Alt Pistols 30 Target Burpees              

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WOD 7/26/16

10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups Yeager Bomb at the Friday night gymnastics clinic with Beau

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WOD 7/25/16

Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate ground to overhead 45/25 Plate sit ups 45/25 (hug the plate across your chest)

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Endurance WOD 7/24/16

No Olympic Lifting class this week.  Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9 am-11 am- OPEN GYM 11 am- Endurance WOD 4 Rounds, 5 Minutes each 400m Run 10 OHS 115/73 10 C2B Pullups Max rep burpees in remaining time *2 Minute rest

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WOD 7/23/16

The whole workout will be outside.  Bring a water bottle. 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*

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WOD 7/22/16

“WWPF” 50 DU/50 DU 42 Thrusters, 95/53 9 Rope Climbs 50 DU/50 DU 30 Thrusters, 115/73 7 Rope Climbs 50 DU/ 50 DU 18 Thrusters, 135/93 5 Rope Climbs Fancy Nancy

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