10/23/17
10/23/17

Front Squat:  4 – 4 – 4 Then…   Conditioning: 10-8-6-4-2: Push Press (135lb/95lb) Ab Rollouts with Barbell *Run 100m between each set

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Endurance 10/21/17

No Olympic Lifting Class 9-12 Open Gym 11 am -Endurance 1 Mile Run 3 Rounds Cindy 800m Run 3 Rounds Cindy 400m Run 3 Rounds Cindy 200m Run 3 Rounds Cindy *Must Row 800m and accumulate 25 Cal on Assault Bike*

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WOD 10/20/17
WOD 10/20/17

WWPF 0:00 – 10:00 Work up to a heavy Deadlift   12:00 – 32:00 For Time: 200m Ball Run Relay, 20/14 (each run 200m) 100 Kb SDHP, 70/53 (mix reps anyway) 12 Alt Rope Climbs   300m Ball Run Relay, 20/14 (each run 300m) 75 KB Swings, 70/53 (mix reps anyway) 8 Alt Rope Climbs

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WOD 10/19/17
WOD 10/19/17

Back Squat 2-2-2   Then   Annie says Grace   50 double unders 6 clean and jerk 135/95 50 sit-ups 40 double unders 6 clean and jerks 135/95 40 sit-ups 30 double unders 6 clean and jerk 30 sit-ups 20 double unders 6 clean and jerk 20 sit-ups 10 double unders 6 clean and jerk

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WOD 10/18/17
WOD 10/18/17

3 x 500m Row *Rest 2 min between   Then…   For Time: Run 400m 60 Push-ups 30 Back Squats, 135/93 Run 400m 40 Pull-ups, 24/20 20 Front Squats, 135/93 Run 400m 20 HSPU 10 OHS, Squats, 135/93     The Hutch      

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

15 Minutes to a heavy Snatch Then… AMRAP 15 Minutes 20 Bar Muscle Ups 30 Snatch 135/93 40 Burpees Over Bar 50 Double Unders Barbells for Boobs is November 11th!    

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WOD 10/16/17
WOD 10/16/17

Front Squat: 4-4-4   then….   3 Rounds for time 10 Squat Clean KB Thrusters L arm 53/35 10 Squat Clean Thrusters R arm 10 Knees 2 Elbows

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WOD 10/14/17
WOD 10/14/17

Strict Press 1 RM Then… Pick Your Poison Choice 1: 30 Ring Muscle Ups for Time or 75 Burpee Pullups Choice 2: 800m Run or Row 50 Pullups 100 Pushups 150 Sit Ups 800m Run or Row Choice 3: 21-15-9 Hang Clean 135/93 Burpee Box Jump Over 24/20 Barbells for Boobs November 11th    

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WOD 10/13/17
WOD 10/13/17

WWPF 2RM Deadlift   Then…     For Time: 10 Synchronized Wall Ball Shots, 20/14 10 Alt Power Cleans, 185/123 10 Synchronized Toes 2 Bar   20 Synchronized Wall Balls 10 Alt Power Cleans 10 Synchronized Toes 2 Bar   30 Synchronized Wall Balls 10 Alt Power Cleans 10 Synchronized Toes 2 Bar   40

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WOD 10/12/13
WOD 10/12/13

Back Squat 3-3-3   Then   14 Min AMRAP   10 Kettle Bell Swings 2 Pood/1.5Pood 10 Box Jumps 24/20 10 Ring Dips   Post Loads and Times to Comments and Zen:  

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