WOD 2/1/19
WOD 2/1/19

WWPF   AMRAP 35 Minutes   CASH IN: 16 Alt Rope Climbs   53 Deadlifts, 255/173 (mix anyway) 35 Synchronized Burpees over the bar   53 Front Squats, 185/123 (Mix anyway) 35 Synchronized Pull-ups   53 Hang Power Cleans, 155/103 (Mix anyway) 35 Synchronized HSPU   53 S2OH, 135/83 (Mix Anyway) 35 Synchronized Toes 2 Bar —————— 53 = actual

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WOD 1/31/19
WOD 1/31/19

Back squat   3-3-3   Then   12 Min AMRAP   21 Double Unders 15 Power snatch 75/53 21 Double Unders 15 Thrusters 75/53   (Be Kind to the 10s)   Post Loads and Times to ZEN and Comments:

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WOD 1/30/19
WOD 1/30/19

RDL: 3 x 5 Weighted Front Plank: 3 x 1:00 hold   Then…   FOR TIME: 1:00 Hand-Stand hold 30 KB Snatches, 70/53 30 OH Walking Lunges, 70/53 1:00 Dead-Hang Hold 20 Kb Snatches 20 OH Walking Lunges 1:00 Hand-Stand Hold 10 KB Snatches 10 OH Walking Lunges 1:00 Dead-Hang Hold       

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WOD 1/29/19
WOD 1/29/19

15 minutes to a heavy Clean and Jerk Then….. AMRAP 17 Minutes 5 Muscle Ups 10 Pistols per leg 15 Clean and Jerks 185/123 20 Burpees over Box 24/20          

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WOD 1/28/19

Front Rack 📦 Step up 3 sets of 8 reps each leg @ 86% then… Tabata Style (20 sec work 10 sec rest for 8 rds) switching movements each interval Kettlebell Shoot Through (instead of paralettes use 2 KB’s) Alternating Kettlebell Hang Clean 53’s/36’s Alternating Kettlebell Push Press rest 10 sec start at the top

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Endurance WOD 1/27/19
Endurance WOD 1/27/19

9am-Olympic Lift Technique with TJ 10am-Endurance with Brian 11:15am-Yoga with Brantlee Endurance-Scott Whittle (37) and Chris Lukacs(51) Bday WOD! AMRAP 37 Minutes 51 Double Unders 37 Burpees 30 Ring Rows 20 OH Plate Lunge 45/25 10 Floor Press with DB or Barbell *Must Bike 37 Cal and Row 51 Cal twice each at some point*

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WOD 1/26/19
WOD 1/26/19

In Any Order: AMRAP 10 Minutes-Nate 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 AMRAP 10 Minutes- DT or Heavy DT 12 Deadlifts 155/105 or Heavy DT=205/145 9 Hang Cleans 6 S2OH   AMRAP 10 Minutes-Annie (start over at 50s if you make it through in under 10) 50-40-30-20-10 Double Unders Sit Ups

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WOD 1/25/19
WOD 1/25/19

0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time.

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WOD 1/24/19
WOD 1/24/19

Back Squat   5×2   Then:   4 rounds of: 15 Med Ball Cleans (20/15) 20 Pushups 25 Box Jumps (24/20)   Post Loads and Times to ZEN and Comments:  

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WOD 1/23/19
WOD 1/23/19

RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERE

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WOD 1/22/19
WOD 1/22/19

EOMOM 10 Minutes 3 Muscle Ups-ODD 3 Hang Snatch @ 75%+-Even Then…. 21-15-9 Hang Snatch 115/83 C2B Pullup Cal Bike or Row    

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1/21/19
1/21/19

Front Rack 📦 Step up 4 sets of 7 reps @ 84% then… 38 Butlermakers for time 50’s / 35’s in honor of Coach Jenny’s 👵🏾 birthday!🎂 She requested a special player’s choice cash in or cash out of 38 cals on the Fan Bike. 😸

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