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King of Prussia, PA 19406

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Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Friday, 02 June 2017 00:00

06.02.17

Strength

Back Squat (Final Deload - Retest Monday)

1x5 @ ~75-80% of last Friday

 

WOD

"Jackie"

1000 m Row

50 Thrusters 45/35 (empty bars)

30 Pull Ups

*Rest 3 minutes. THEN HALF JACKIE*

500 m Row

25 Thrusters

15 Pull Ups

Friday, 26 May 2017 00:00

05.26.17

Strength

1x5 + 5lbs from 5/19

PARTNER WOD

100 Reps For Time:

1 rep = 

Deadlift

Power Clean

Thruster

Push Jerk 

115/75 (RX+ 135/95)

*I go, you go.  Partner can't start their rep until other partner puts bar on the ground.

Wednesday, 17 May 2017 00:00

05.17.17

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

Monday, 15 May 2017 00:00

05.15.17

Strength

Back Squat 

5x5 + 5lb from 5/8

WOD

For Time:

200 m Run

40 Unbroken Wall balls 20/14

400 m Run

30 Unbroken Wall Balls

One Run around Back Building

20 Unbroken Wall Balls

*5 Wall ball penalty added immediately every time you break

After Party

Push Ups

Original # X 2.5

(Sit Ups are tomorrow)

 

Friday, 12 May 2017 00:00

05.12.17

Strength

Back Squat

1x5 + 5 lbs from 5/5

WOD

PART 1

"CINDY"

AMRAP 20 

5 Pull Ups

10 Push Ups

15 Air Squats

(RX+ "Heavy Cindy" = with 20lb vest)

PART 2

At minute 20, complete one lap around back building for time.

Wednesday, 10 May 2017 00:00

05.10.17

Strength

Back Squat 

2x5 + 5 lbs from 5/3

SUPERSET WITH 

3xME 

Strict Chin Ups

 

WOD

For Time:

3 Rounds

5 Deadlift 275/185

3 Burpee Box Jump 24/20

2 Rounds

10 Deadlift 225/155

7 Burpee Box Jump

1 Round

15 Deadlift 185/135

10 Burpee Box Jump

 

After Party

3 x ME Front Rack Hold

AND

Push Ups - Original # for time

Friday, 05 May 2017 00:00

05.05.17

Strength

Back Squat 

1x5 + 5lbs from 4/28

WOD

For Time:

5 Ronds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)

-then-

Grace (30 Clean and Jerks 135/95)

-then-

5 Rounds of Cindy

*25 min cap

**Compare to 6/24/16

Monday, 01 May 2017 00:00

05.01.17

Strength

Back Squat 

5x5 + 5 lbs from 4/24

 

WOD

EMOM 8

3 Curtis P 115/75 (RX+ 135/95)

AMRAP Double Unders

 

After Party

EMOM 5 

20 Sit Ups

Friday, 28 April 2017 00:00

04.28.17

Strength

Back Squat

1x5 + 5lbs from 4/21

 

WOD (Compare to 5/20/2016)

10 minute clock

1 Mile Run Buy In

AMRAP Clean and Jerks 135/95 for score

*rest 3 minutes*

6 minute clock

800 m Run Buy In

AMRAP SNATCH 115/75 for score (RX+ 135/95)

*rest 3 minutes*

4 minute clock

400 m Run Buy In

AMRAP Thrusters 95/65 for score (RX+ 135/95)

 

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