Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

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

« April 2017 »
Mon Tue Wed Thu Fri Sat Sun
          1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30

Find Us on Facebook

BOML