WOD 7/21/20
WOD 7/21/20

15 Minutes to a heavy Hang Clean Then…… 10 Burpee Muscle Ups (15 Burpee Pullups) 20 Barbell Lunges 135/93 30 Hang Power Clean 20 Barbell Lunges 10 Burpee Muscle Ups Virtual WOD- 7am, 12 Noon, 6pm a. Floor Press 3 x 10-15/arm b. Renegade Row 3 x1 0-15/arm Then……. Plyometrically Challenged 4 Rounds- 3 Minute

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WOD 7/20/20

Back Squat: 5-5-5   Then…   For Time: Diane 21-15-9 Deadlift, 225/153 HSPU   Virtual (6am / 4pm) Single Leg RDL: 3 x 12 SA Seated Pike Press: 3 x 12   Then… For Time 42 SA Deadlift (21 per arm) 21 HSPU or push-ups 30 SA Deadlift (15 per arm) 15 HSPU 18 SA

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Endurance WOD 7/19/20
Endurance WOD 7/19/20

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with TJ 10:15 am- Endurance with TJ AMRAP 12 Minutes 100m Front Rack Carries (2 KB or 2 DB) 100m Farmer Carries (2 KB or 2 DB) 400m Run AMRAP 12 Minutes 10 Burpees onto Plate 20 Plate Lunges 45/25 30  Plate Weighted Sit Ups 12 Minutes

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WOD 7/18/20
WOD 7/18/20

15 Minutes to a heavy Clean and Jerk Then….. Macho Man– EMOM as long as possible 3 Powers Cleans 185/133 or 70% of part 1 3 Front Squats 3 Jerks   Virtual WOD- 9am 100 Bicep Curls 100 Pushups Then…… 21-15-9-6-3 DB Hang Snatch, rt DB OH Lunge, rt DB OH Lunge, lt DB Hang

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WOD 7/17/20
WOD 7/17/20

AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups   AMRAP 13 minutes 200m Run Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Toes Through Rings   Virtual 6am/4pm   AMRAP 13 minutes 30

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WOD 7/16/20
WOD 7/16/20

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and Nikki training for regionals in 2012!! Virtual WOD: 7am, 12 Noon, 6pm a. Stiff Leg Deadlift 3×20 b. Bulgarian Split Squat 3×10-15 Then……. AMRAP 12 Minutes 5 Bodyweight Man Makers

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WOD 7/15/20
WOD 7/15/20

RDL: 3 x 5 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   2 Rounds For Time 800m Run 35 Kb Swings, 70/53 12 Muscle ups = modify with 25 pulls/25 Pushes   Virtual (6am/4pm) Wall Sit: 3 x 1:00 SA High Pull: 3 x 10-12   Then…   Complete 3 Rounds of

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WOD 7/14/20
WOD 7/14/20

EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes

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WOD 7/13/20
WOD 7/13/20

Back Squat: 5-5-5   Then…   5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots, 20/14 200m Med Ball Run, 20/14   Virtual (6am/4pm) Single Leg RDL: 3 x 10-15 Tempo Push-ups: 3 x Max (3 sec neg, 1 sec pause)   Then…   3

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