WOD 7/22/17
WOD 7/22/17

The whole workout will be outside.  Bring your water bottles The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*  

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WOD 7/21/17

WWPF   0:00 – 8:00 Establish a max hang snatch   10:00 – 18:00 8 Min AMRAP Max burpee Ring Muscle Ups Partner Rows for Cal (Add Calories and Burpee MU for a total score)   20:00 – 30:00 10 Min ladder: 2-4-6-8-10……. Alt Power Snatch, 135/93 Synchronized Pistols    

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

Front Squats 2-2-2   Then   50 Box Jumps 200 Meter Run 21 Thrusters (95/63) 200 Merter Run 21 Thrusters (95/63) 200 Meter Run 50 Box Jumps   Post Loads and Times to Zen and Comments:    

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WOD 7/19/17
WOD 7/19/17

Press: 3-3-3   Then…   For Time 50 Double Unders 10 Deadlifts, 275/203 15 Wall ball Shots, 20/14   40 Double Unders 8 Deadlifts 15 Wall Ball Shots   30 Double Unders 6 Deadlifts 15 Wall Ball Shots   20 Double Unders 4 Deadlifts 15 Wall Ball Shots   10 Double Unders 2 Deadlifts 15

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WOD 7/18/17
WOD 7/18/17

10 Minutes to a heavy Power Clean Then… AMRAP 7 Minutes 3 Power Clean 185/133 30 Double Unders Rest 3 Min AMRAP 7 Minutes 7 Strict Pullups 7 Strict HSPU Rest 3 Minutes AMRAP 7 Minutes 100m Run 10 Burpees  

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WOD 7/19/17
WOD 7/19/17

Back Squat: 5-5-5 (85%)   Then…   10 min AMRAP 10 DB or KB Cleans, 50/35 10 Knees to Elbows 10 Tall Kneeling to Stand, 50/35

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Endurance WOD 7/16/17
Endurance WOD 7/16/17

10am- Olympic Lifting 11am- Endurance   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m Run 15 Goblet Squats 53/35 15 SDHP 53/35  

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WOD 7/15/17
WOD 7/15/17

Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back down.  Sub with 5 ring rows after each movement

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WOD 7/14/17
WOD 7/14/17

  Front Squat: Establish 3 Rep Max   Then….   WWPF   For Time: 400m Med Ball Run Relay (Switch every 200m) 300 Double Unders (Switch every 50 DU) 50 Thrusters, 95/63 (Mix anyway)   400m Med Ball Run Relay 200 DU 30 Thrusters, 135/83   400m Med Ball Run Relay 100 DU 10 Thrusters,

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WOD 7/13/17
WOD 7/13/17

Snatch 3-3-2-2-1-1-1   Then: 15 Min AMRAP:   Rounds 1-3 7 Snatch 95/63# 5 Pullups 10 Pushups 15 Squats   Rounds 4-6 8 Snatch 115/83# 5 Pullups 10 Pushups 15 Squats   Rounds 7-9 9 Snatch 135/93# 5 Pullups 10 Pushups 15 Squats   Rounds 10 to …..WTF 10 Snatch 155/113# 5 Pullups 10 Pushups

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WOD 7/12/17
WOD 7/12/17

Press: 5-5-5 L-Sit: 3 x M.E.   Then…   For Time:   400m Run 40 Pistols, alt 30 Alt DB Snatches, 50/35 3 Legless Rope Climb   300m Run 30 Pistols, alt 20 Alt DB Snatches 2 Legless Rope Climb   200m Run 20 Pistols 10 Alt DB Snatches 1 Legless Rope Climb    

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WOD 7/11/17
WOD 7/11/17

15 Minutes to a heavy Clean and Jerk Then…. 12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups  

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