Enduro 4/2/17

9am-11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance WOD   1 Mile Run 400m Farmer Carry 50 Situps 50 Double Unders 800m Run 200m Farmer Carry 50 Sit Ups 50 Double Unders 400m Run 100m Farmer Carry 50 Sit Ups 50 Double Unders

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WOD 4/1/17

Overhead squat: 5-5-5   Then…   14 Min AMRAP LADDER   3  OHS, 115/73 10 HR Pushups 15 Box Jumps, 24/20   6  OHS 10 HR Pushups 15 Box Jumps   9 OHS 10 HR Pushup 15 Box Jumps   12 OHS 10 HR Pushup 15 Box Jumps   15 OHS 10 HR Pushup 15

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WOD 3/31/17

WWPF   300 DU   30 Deadlifts, 225/153   30 Synchronized Burpees over bar   15 RMU, split reps anyway   200 DU   20 Deadlifts, 275/203   20 Burpees   12 RMU   100 DU   10 Deadlifts, 315/233   10 Burpees   9 RMU         Saturday April 15th

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WOD 3/30/17

Front Squat 3-3-3   Then:   4 Rounds of: 400 Meter Run 14 KB Snatch (53/35) (7L/7R- does not need to alternate) 25 Wall Balls (20/15)   Post Loads and Times to Zen and Comments:  

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WOD 3/28/17
WOD 3/28/17

1000M Row or Run   Then: 5 Rounds of: 10 Power Cleans 135/93 10 Bar Bell Step ups 24/20 and 135/93   Then: 1000M Row or Run   Post Times to Comments and Zen:  

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WOD 3/27/17
WOD 3/27/17

  2 rep max Back Squat then complete 2 sets of 2 at 90% Then:   21-18-15-12-9-6-3 reps of   Alternating 1 arm KB swings 53/35 Toes to Ring  

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WOD 3/26/17

9am open gym 10am Oly Class 11am Endurance   30 min Partner Enduro   Partner A: 400m Run   Partner B: AMRAP 4 Strict Pullups 6 Box Step Ups w/ plate 8 Ring Dips 10 Burpees   *Partners will switch after each run     What you may have felt like after 17.5  

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WOD 3/25/17

Open WOD 17.5     10 rounds for time of: 9 Thrusters (95#/65#) 35 Double Unders   Scaled: 65#/45# and 35 Singles Teens (age 14-15): 65#/45# and 35 Double Unders Teens Scaled (age 14-15): 45#/35# and 35 Singles Masters 55+: 65#/45# and 35 Double Unders Masters 55+ Scaled: 45#/35# and 35 Singles   Post Score

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WOD 3/24/17

WWPF   42 Hang Power Clean, 135/93   30 Pullups, (partner hangs from bar)   18 Strict HSPU (partner holds handstand)   30 Hang Power Cleans, 165/113   30 Pullups   18 Strict HSPU   18 Hang Power Cleans, 185/133   30 Pullups   18 Strict HSPU   17.5  = Thrusters/DU    

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WOD 3/23/17
WOD 3/23/17

DeadLift 2-2-2   Then   7 Rounds of: 10 Deadlift (185/133) 10 Med Ball Cleans 10 Hand Release Pushups   Post loads and times to ZEN and Comments:  

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