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King of Prussia, PA 19406

(484) 424-XFIT

Thursday, 29 June 2017 00:00

06.29.17

Technique Work

EMOM 8

Everett Clean Pull + Hang Power Clean

*https://www.youtube.com/watch?v=G_jax3-LjVI 

Only progressive if you are keeping your positions. Otherwise stay at a moderate working weight across.

WOD

4 Rounds For Time

10 DB Snatch with Contralateral Lunge 55/35 (Alternating)

20 Sit Ups/15 GHD Sit Ups

10 1-arm DB Hang Power Cleans (5 and 5)

20/15 Calorie Row or Bike

After Party

Goal Work

Thursday, 20 April 2017 00:00

04.20.17

Strength

EMOM 8

Power Snatch + Hang Snatch + Snatch

 

WOD

AMRAP 8

15/12 Calorie Row

10 Dumbbell Snatch 50/35

5 Handstand Push Up

 

After Party

Push Ups

Double your number from Tuesday and take as many sets as yo need to get to that number.  Take no more than 1 minute rest between sets.

Thursday, 17 November 2016 00:00

11.17.16

Strength

Power Snatch

EMOM 4: 3 @ ~75%

EMOM 4: 4 @ ~65%

 

WOD

For Time:

200 m Run/250 m Row

30 Sit Ups

30 DB Snatch AHAP (R+L=2)

200 m Run/250 m Row

30 Sit Ups

20 DB Snatch

200 m Run/250 m Row

30 Sit Ups

10 DB Snatch

RX+ = 30, 20, 10 GHD Sit Ups *Must be experienced with a GHD sit up

 

After Party

Pinch Grip Plate Rotations

WOD Calendar

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