Call Us: (610) 517-5961
Category

Uncategorized

3-13-15

3.13.15 FRIDAY warm up– 30cal Assault Bike Olympic: 5×2 Power Clean Strength: 3×5 Trap Bar Deadlift 3×5 Low Hang Clean High Pulls Metcon: 15.3

3-13-15

3.13.15 FRIDAY "15.3" 14min AMRAP of: 7 Ring Muscle Ups (scale- 14 WB Sit Ups, 7 Burpees) 50 Wall Balls…20/14 pounds…10 feet 100 Double Unders...
Read More

3-11-15

3.11.15 WEDNESDAY "HAIL STORM" 42…30…18 of: Wall Balls…20/14 pounds…10/9 feet (8 Ring Muscle Ups after each set) (sub- 16 Ring Rows, 16 HR Push Ups)...
Read More

3-11-15

3.11.15 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Jerk Complex (complex= 2 Front Squats, 1 Split Jerk) Strength: 3×5 Bench Press 3×5 Dips Metcon: Explode...
Read More

3-10-15

3.10.15 TUESDAY warm up– 50cal Assault Bike Olympic: 5×3 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 4 Rounds of:...
Read More

3-9-15

3.9.15 MONDAY warm up– 1000m Row Olympic: 6min EMOM of: 1 CnJ Complex (complex= 2 Hang Cleans and 1 Jerk) Strength: 3×5 Deadlift 3×5 RDL...
Read More

3-8-15

3.8.15 SUNDAY ENDURANCE– “HOT CAKES” 27…24…21…18…15 of: Plate Burpees…45/25 pounds (Burpee with chest to plate, stand, ground to OH with plate) (800m Run after each...
Read More

3-7-15

3.7.15 SATURDAY "PARTNER POUNDER" 2000m Row 200 Wall Balls…20/14 pounds…10/9 feet 200 KB Swings…70/53 pounds 100 HSPU's…floor For Time Post time, team and load to...
Read More

3-6-15

3.6.15 FRIDAY "OPEN WOD 15.2" 0:00-3:00min 2 Rounds of: 10 OHS…95/65 pounds 10 Chest to Bar Pull Ups 3:00- 6:00min 2 Rounds of: 12 OHS…95/65...
Read More