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Monday, 12 February 2018 00:00

02.12.18

Strength
 
With a 15 minute running clock
AMRAP 7 Minutes:
 
Row for Calories
Immediately into
8 minutes to find a 1RM Snatch (any style)
 
*Score is Calories + heaviest snatch in pounds. Any style snatch is permitted. Do not be afraid to push on the rower. You will have plenty of time to recover and hit at least a few snatch attempts.
 
Metcon
 
RX+
4 Rounds for Time:
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 3:00
3 Rounds for Time
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 2:00
2 Rounds for Time:
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs
Rest 1:00
1 Round for Time
10 Kettlebell Swings 53/35lbs
6 Thrusters 105/70lbs

RX
3 Rounds for Time
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
Rest 2:00
2 Rounds for Time:
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
Rest 1:00
1 Round for Time
10 Kettlebell Swings 35/26lbs
6 Thrusters 85/60lbs
 
*The sets are small, so the demand on transitions is that much greater. Take this one round at a time and have the confidence to push early on knowing the rounds decrease each interval.
Published in WODs
Monday, 12 February 2018 00:00

02.12.18

Strength
 
With a 15 minute running clock
AMRAP 7 Minutes:
 
Row for Calories
Immediately into
8 minutes to find a 1RM Snatch (any style)
 
*Score is Calories + heaviest snatch in pounds. Any style snatch is permitted. Do not be afraid to push on the rower. You will have plenty of time to recover and hit at least a few snatch attempts.
 
Metcon
 
3 Rounds for Time (Rx+ 4 Rounds)

10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
Rest 2:00
 
2 Rounds for Time:
10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
Rest 1:00
 
1 Round for Time
10 Kettlebell Swings 35/26lbs (Rx+ 53/35)
6 Thrusters 85/60lbs (Rx+ 105/70)
 
*The sets are small, so the demand on transitions is that much greater. Take this one round at a time and have the confidence to push early on knowing the rounds decrease each interval.
Published in WODs

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