WOD 8/4/17
WOD 8/4/17

WWPF   0:00 – 8:00 1RM Snatch + Hang Snatch   10:00 – 19:00 “Annie w/A Twist” 9 min ladder: 10-20-30-40-50… Double Unders (both partners do all reps and work at same time) Russian Twist, 20/14 (switch every 5 reps)   21:00 – 35:00 14 min AMRAP 100m Firemans Carry 15 Synchronized OHS, 95/63 30

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WOD 8/3/17
WOD 8/3/17

Front Squat 2-2-2   Then:   10,9,8,7…..1   Hang Power Clean 115/83 Front Squat 115/83 Toes to Bar     Post Loads and Times to Zen and Comments:  

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WOD 8/2/17
WOD 8/2/17

  Strict Press: 15 minutes to Establish 1RM   Max Effort L Sit: 3 x M.E.   Then…   For Time:   400m Run 30 Kb Swings, 70/53 15 HSPU   400m Run 30 Box Jumps, 24/20 15 HSPU   400m Run 30 Target Burpees 15 HSPU            

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WOD 8/1/17
WOD 8/1/17

15 Minutes to heavy clean double Then… AMRAP 4 Min 5 Strict Pullups 5 Cleans (full depth) 155/103 Rest 2 Minutes AMRAP 4 Minutes 5 Chest to Bar Pullups 3 Cleans (full depth) 185/133 Rest 2 Minutes AMRAP 4 Minutes 3 Bar Muscle Ups 2 Cleans (full depth) 205/153 Make sure to watch Evan at

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WOD 7/31/17

  Back Squat 3 – 3 – 3 at 90%   Then:   15 min EMOM 1st min Dbl KB Clean & Jerk (pick a weight you can keep moving with for 30-40 secs) 2nd min Side plank L 30 sec / side plank R 30 sec 3rd min Dbl KB Reverse Lunge  

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WOD 7/30/17
WOD 7/30/17

9am – open gym 10am: NO OLY LIFTING 11am: Enduro   3 Rounds 800m Run 50 DU 25 Goblet Squats, 53/35 20 Toes 2 Bar 10 Shoulder 2 Overhead, 135/93      

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WOD 7/29/17

Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds   Then….   4 Rounds (1 minute of work, 30 seconds rest) Assault Bike,  Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges     Your Saturday Guest Coach  

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WOD 7/28/17
WOD 7/28/17

WWPF   0:00 – 8:00 Establish a Max Hang Clean   10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway)  (scale: burpee Pullup) *Each partner must do at least 1 RMU each round   24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5)

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WOD 7/27/17
WOD 7/27/17

Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:    

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WOD 7/26/17
WOD 7/26/17

Press: 2-2-2 (90%)   L Sit Hold: 3 x M.E.   Then…     For Time     400m Run   30 Pullups   25 Ring Dips   15 Deadlifts, 255/173   400m Run   15 Deadlifts   25 Ring Dips   30 Pullups   400m Run    

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WOD 7/25/17
WOD 7/25/17

EMOM 5 Minutes 2 Snatch pulls with shrug and pause 1 Snatch Then…. Deja Vu AFAP (as far as possible) in 3 Minutes, 2 minute rest.  Then AFAP 6 Minutes, 2 minute rest. Then Finish the whole workout.  Start over at the beginning each time. 100 Double Unders 30 Wall Balls 20/14 30 KB Swings

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WOD 7/24/17
WOD 7/24/17

              Back Squat 3 sets of 5 at 88-90% of 1RM Then: 12 EMOM 1st min DB Burpee Box Step Over 20/16″ box 35/20DBs 2nd min Russian Twists 20/14 3rd min Bear Crawl

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