WOD 10/5/17
WOD 10/5/17

Power Snatch 2-2-2   Then   With a 20 Min Cap   Complete   750 Meter Row 50 Wall Balls 50 Pushups 30 Med Ball Situps 30 Snatch 135/93 20 Med Ball Cleans 20 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 10/4/17
WOD 10/4/17

Bench Press: 3RM Then, 2 x 3 @ 90%   Then…   4 Rounds of 3 Min AMRAP’s  (1 min rest between) Rd1: 3 Min AMRAP Run 300m Max KB Swings, 53/35 1 Min Break Rd2:3 Min AMRAP Run 300m Max HSPU 1 Min Break Rd 3: 3 Min AMRAP Run 300m Max Russian Twists

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WOD 10/3/17
WOD 10/3/17

EMOM 7 Minutes 2 Clean Pull with shrug and pause 1 Clean Then…… AMRAP 18 Minutes 15 Ring Muscle Ups 30 Squat Cleans 155/103 45 Toes to Bar 60 Burpees    

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WOD 10/1/17
WOD 10/1/17

Endurance WOD   Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges   2 Min Break   Part 2 3 Rounds 600m Run 50 DU 25 Pushups 15 Toes to Rings      

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WOD 9/29/17
WOD 9/29/17

WWPF   200m Firemans Carry 50 Synchronized Wall Ball Shots, 20/14 10 Alt Rope Climbs   200m Firemans Carry 40 T2B (Partner Hangs) 8 Alt Rope Climbs   200m Firemans Carry 30 Strict HSPU (Partner Holds HS) 6 Alt Rope Climbs   200m Firemans Carry 20 DB Squat Clean Thrusters, 50/35 (mix anyway) 4 Alt Rope

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Deadlift 5×1   Then:   75 double unders   5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees   75 Double Unders:   Post Loads and  Times to Zen and Comments:  

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WOD 9/27/17
WOD 9/27/17

Bench Press: 3RM then, 2 x 3 @ 90%   Then….     Complete 3 rounds at each station of :40 sec of work / :20 sec of rest Assault Bike (max cal) Russian Twists, 20/14 HR Pushups Lateral Box Jump overs , 20/16         B4B Nov 11th  

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WOD 6/26/17
WOD 6/26/17

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… 21-15-9 Chest to Bar Pullup Hang Snatch 115/83 *400m Run after each round* The Hutch  

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9/25/17

Front Squat 3 sets; 8 reps Then: For 15 min Death By Clean & Jerk 135/95 If you don’t make the reps needed in the minute you can start over again at 1. In the last minute complete a max effort for the entire minute.  Record total number of reps for your score.  Click the

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Endurance WOD 9/24/17

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 800m Run 100 Double Unders 400m Run 50 Wall Balls 400m Run 25 Burpees 400m Run 50 Wall Balls 400m Run 100 Double Unders 800m Run  

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