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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

10.21.17

Saturday, 21 October 2017 00:00

Class at 9 a.m.

10.20.17

Friday, 20 October 2017 00:00

Strength


Back Squat

1x5 + 5lbs from 10/13

 

WOD

For Time: 

30-20-10 

Wall Balls 20/15

Double Unders

15-12-9

Deadlift 185/125

Chest to Bar Pull Ups

12-9-6

Power Snatch 95/65

Bar Facing Burpees

10.19.17

Thursday, 19 October 2017 00:00

Strength

EMOM 7

Power Clean + Hang Power Clean + Jerk (Push or Split)

 

WOD

AMRAP 12

12 Sit Ups (Partner 1)

12 KBS 53/35 (Partner 2)

6 Burpees (Partner 1)

6 Pull ups (Partner 2)

200 m Run (together)

*Switch who starts on sit ups each round

 

After Party


Goal/Mobility work

 

10.18.17

Wednesday, 18 October 2017 00:00

Strength

Deadlift 

5x3 + 5lbs from 10/11

 

WOD

For Time:

60-40-20

Double Unders

30-20-10

1-arm dumbbell push jerk 53/35

(split evenly but doesn't have to be alternating)

 

After Party

Back Squat

2x5 @ 60-65%

 

 

 

 

10.17.17

Tuesday, 17 October 2017 00:00

Strength

Strict Press

5x5 +2-5 lbs from 10/10

 

WOD

For Time:

12-9-6-3

Burpee Box Jump Overs 24"/20"

Squat Snatch 95/65

 

After Party

5x5 Chin Ups

10.16.17

Monday, 16 October 2017 00:00

Strength

Back Squat

5x5 + 5lbs from 10/9

 

WOD

3 Rounds For Time

21 Wall Balls 20/14

15 Toes To Bar

9 Handstand Push Ups

 

After Party


EMOM 5

20 Sit Ups

Barbell

Sunday, 15 October 2017 00:00

Barbell at 9 a.m.

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