WOD 4/12/23
Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski... Read More
WOD 4/11/23
EMOM 10 Min 20 DU + 1 Clean 5 Rounds 200m Run 50 Double Unders 300m Run 10 Power Clean, 135/83
WOD 4/10/23
Every 90 seconds Back Squat 5×3 @88-90% Then, 1×30 second hold at 120-130% Then…… 3 Rounds 20 DB Snatch (Heavy) 20 Toes to Bar
Easter Endurance WOD 4/9/23-10am Class
AMRAP 30 Minutes-Murph Prep 5 Strict Pullups 10 Decline Pushups (feet Elevated) 15 Air Squats *Run 400m or Bike 20 Cal Every 5 Rounds
Saturday 4/8/23
Open Gym Only 8am-11:30 See you at the Butterfly Run Date: Saturday, April 8th, 2023 Location: Great Valley High School, or Virtual Option Times: Race Day registration starts... Read More
GOOD Partner Friday 4/7/23
Hang Clean 1-1-1 Then….. AMRAP 20 Minutes-Relay Style 1 Rope Climb 18′ (super rx legless to 15′) 5 Shuttle Runs (10 passes) 1 Hang Clean... Read More
WOD 4/6/23
4 Rounds: 2 Minutes work, 2 Minutes rest 50′ Sled Push (inside) *Max Cal Ski with remaining time And….. 4 Rounds: 2 Minutes work, 2... Read More
WOD 4/5/23
Strict Press: 3 x 6 Then, drop wt 10-15% and do 2 sets of max reps Age Group Qualifiers WOD 1: 20 Min CAP 3... Read More
WOD 4/4/23
Pause Snatch 3-3-3 (2 second pause at knee) Then……. AMRAP 18 Minutes 3 Snatch 155/103 5 Strict HSPU (Super RX with wall facing) 50 Double... Read More
WOD 4/3/23
Back Squat (wk 3) Every 90 seconds back squat 5 x 3 @ 85-88% Then, 1 x :30 hold @ 120% For Reps 1 Min... Read More