WOD 12/8/15

15 Minutes to a heavy Hang Clean above knee Then….. 3 Rounds 24 Alternating Pistols 10 Hang Power Cleans  165/113 7 Bar Muscle Ups   The 6 am’ers at Whacky Wiser Partner Friday

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WOD 12/7/15

Work up to a 4 rep max back squat Then, 2×4@90% Then…. AMRAP 10 Minutes 3 Wall Climbs 6 Deadlifts 305/203 9 Box Jumps 30/24 Happy birthday to Super Doug and Mcfall!

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WOD 12/6/15

4 Rounds 500 Meter Row Sprints Rest as needed b/w Rounds Then: 15 Min AMRAP of: 50 Double Unders 40 Situps 30 burpees 20 supermen Post Loads and Times to ZEN and Comments:

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WOD 12/5/15

Power Snatch 3-3-2-2-1-1-1 Then 15 Min Amrap. Power Snatch Cindy 3 Power Snatch 5 Pullups 10 Pushups 15 Airsquats *Every Three Rounds Increase Snatch 10lbs. Rds   1-3  Rxd  135/93 Rds  4-6   Rxd 145/103 Rds  7-9   Rxd 155/113 etc…… Post Loads and Times to Zen and Comments:

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WOD 12/4/15

“WWPF” 0:00 – 6:00 Establish 2 RM Front Squat 8:00 – 18:00 10 Min AMRAP 30 Alt Kb Snatches (from floor), 70/53 30 Pullups, (partner hangs from bar) 30 HSPU, (Partner holds Handstand) 20:00 – 26:00 6 min ladder Thruster, 135/93: 1-2-3-4-5-6…. Rope Climb:          1-2-3-4-5-6…… Jenny is in Reno for the USA Weightlifting American Open.

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WOD 12/3/15

Push Press 3-3-3 Then: 30 Double Unders 40 Wall Balls 40 Situps 30 Double Unders 30 Wall Balls 30 Situps 30 Double Unders 20 Wall Balls 20 Situps 30 Double Unders 10 Wall Balls 10 Situps 30 Double Unders Post Loads and Times to Zen and Comments:

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WOD 12/2/15

Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E. Then…. For Time: 21 G2OH, 95/63 21 Box Jump Overs, 24″/20″ 15 G2OH, 135/93 15 Box Jump Overs 9 G2OH, 185/133 9 Box Jump Overs Did you know that Jenny is lifting at the American Open this Friday? Watch her lift all the weight

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WOD 12/1/15

EMOM 7 1 Snatch 3 OHS Then…… From 2013 Regionals: 30 Burpee Ring Muscle Ups for time *Scale with 70 Burpee pullups* Jane C in handstand position  

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WOD 11/29/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m Row-Partner 1 Max Double Unders-Partner 2 Max Kb Swings 53/35-Partner 3  

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WOD 11/28/15

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box Jump 24/20 Thruster 45/33 *Score equals lowest score for each movement* Mark Bayer, showing them how to deadlift    

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WOD 11/27/15 – 6am, 9:30am, Noon, 4pm Classes Only

Wacky Wiser Partner Friday “Turkey Burn”-Running Clock 0:00 – 8:00 Snatch + Hang Snatch: Est 1Rm 10:00 – 28:00 Run 1600m + Row 1600 (mix distance anyway) W/Remaining time, complete AMRAP OHS, 95/63:  3-6-9-12-15-18….. Sync Burpees:3-6-9-12-15-18….. Burning off the Turkey!  

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