WOD 5/5/16
WOD 5/5/16

Front Squats 1-1-1   Then:   6 Rounds of:   5 Thrusters 95/63 7 Hang Power Clean 95/63 10 Sumo Deadlift High Pull 95/63   18 Min Cap   Post Loads and Times to Zen and Comments:  

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WOD 5/4/16
WOD 5/4/16

Bench Press: WK 5 5 (sets) x 3 (reps) @ 85% Then… AMRAP 16 minutes 21 Deadlifts, 115/73 15 Shoulder 2 OH, 115/73 9 Burpee box jumps, 30/24 Happy Birthday to Nate Cooper !    

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WOD 5/3/16
WOD 5/3/16

Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle Ups Hutch after his birthday WOD!

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WOD 5/2/16
WOD 5/2/16

4 rep max Back squat then 2 sets of 90% 15 min AMRAP 6 strict pull-ups 9 decline Push-ups (feet on box)24/20 12 bulgarian split squats L/R 53/35 kb

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Endurance WOD 5/1/16
Endurance WOD 5/1/16

10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  

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WOD 4/30/16

3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave The Hutch and Brian!

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WOD 4/29/16

15 minutes to a heavy clean Then… WWPF For Time: 100 Cal Row, (pet rock) 75 C2B Pullups, Partner hangs from bar 50 Handstand Pushups, partner holds handstand 25 Ground To OH, 185/133 Sleep and hydration are essential for recovery                  

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WOD 4/28/16

Front Squats 2-2-2 Then: 12 Min Amrap of: 10 KB Swings (70/53) 10 Ring Pushups 10 Med Ball Cleans (20/15) Post Loads and Times to Zen and Comments:

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WOD 4/27/16

Bench Press: WK 4 5 x 5 @ 80%  of 1rm *If you failed any sets last week, stay at 75% Then… 12 Min Ladder 3 Thrusters, 95/63 3 Toes 2 Bar 30 Double Unders 6 Thrusters 6 Toes 2 bar 30 DU 9 Thrusters 9 T2B 30 DU *Keep Increasing by 3 Reps until

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WOD 4/26/16

15 Minutes to a heavy snatch Then….. 30 Muscle Ups for time, with a twist: Every 3 Minutes on the minute do 3 Snatches (any way) at 75% of part I Scale: 30 Bar MU or 50 Burpee Pullups

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WOD 4/25/16

6 rep max back squat with 2 sets at 90% 10 min AMRAP 12 deadlifts 9 hang squat cleans 6 push jerks Use double kb or db 53/35

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Endurance WOD 4/24/16

10 am- Olympic Lift with Coach Ryan 11 am- Endurance 2 Rounds 800m Run 30 Pullups 30 Burpees 400m Run 15 Toes to Bar 15 Ring Rows  

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