WOD 4/7/17

WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt          

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WOD 4/6/17

Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  

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WOD 4/5/17

3 x M.E. Body Weight Bench Press 3 x M.E. Strict Chin Ups   Then…     14 Min AMRAP 200m Run 12 KB Swings, 70/53 3 HSPU   200m Run 12 KB Swings 6 HSPU   200m Run 12 Kb Swings 9 HSPU   200m Run 12 KB Swings 12 HSPU     *CONTINUE

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WOD 4/4/17

15 Minutes to work up to a heavy complex: 3 Hang Cleans 1 Jerk Then…. 30 Burpee Bar Muscle Ups for time Or 75 Burpee Pullups *Every 2 minutes on the minute: 3 Body weight clean and jerks*   https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalk

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Enduro 4/2/17

9am-11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance WOD   1 Mile Run 400m Farmer Carry 50 Situps 50 Double Unders 800m Run 200m Farmer Carry 50 Sit Ups 50 Double Unders 400m Run 100m Farmer Carry 50 Sit Ups 50 Double Unders

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WOD 4/1/17

Overhead squat: 5-5-5   Then…   14 Min AMRAP LADDER   3  OHS, 115/73 10 HR Pushups 15 Box Jumps, 24/20   6  OHS 10 HR Pushups 15 Box Jumps   9 OHS 10 HR Pushup 15 Box Jumps   12 OHS 10 HR Pushup 15 Box Jumps   15 OHS 10 HR Pushup 15

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WOD 3/31/17

WWPF   300 DU   30 Deadlifts, 225/153   30 Synchronized Burpees over bar   15 RMU, split reps anyway   200 DU   20 Deadlifts, 275/203   20 Burpees   12 RMU   100 DU   10 Deadlifts, 315/233   10 Burpees   9 RMU         Saturday April 15th

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WOD 3/30/17

Front Squat 3-3-3   Then:   4 Rounds of: 400 Meter Run 14 KB Snatch (53/35) (7L/7R- does not need to alternate) 25 Wall Balls (20/15)   Post Loads and Times to Zen and Comments:  

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WOD 3/28/17
WOD 3/28/17

1000M Row or Run   Then: 5 Rounds of: 10 Power Cleans 135/93 10 Bar Bell Step ups 24/20 and 135/93   Then: 1000M Row or Run   Post Times to Comments and Zen:  

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WOD 3/27/17
WOD 3/27/17

  2 rep max Back Squat then complete 2 sets of 2 at 90% Then:   21-18-15-12-9-6-3 reps of   Alternating 1 arm KB swings 53/35 Toes to Ring  

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