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King of Prussia, PA 19406

(484) 424-XFIT

Rene

Friday, 28 July 2017 00:00

Rene


7 Rounds For Time:

400 m Run

21 Lunges

15 Pull Ups

9 Burpees

*Weight Vest 20/14

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

07.27.17

Thursday, 27 July 2017 00:00

Strength

Everett Snatch Pull 5x3 

WOD

For Total Time:

18-14-10

Calorie Row or Bike

Alternating DB Snatch 35/20 (R+L=2)

*Rest 2 minutes*

10-8-6

Calorie Row or Bike

1-arm DB Thrusters

(Can do multiple on one arm, but make them even)

After Party

Goal Work and/or Mobility...We have a Hero WOD tomorrow

 

07.26.17

Wednesday, 26 July 2017 00:00

Technique Work

EMOM 8

Clean Lift Off + Power Clean + Split Jerk

*Most issues start with an improper lift off. Work on consistency and correct positioning.

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Handstand Push Ups

5-4-3-2-1

Clean and Jerks  135/95

After Party

Tabata Hollow Rocks

 

07.25.17

Tuesday, 25 July 2017 00:00

Strength

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

 

WOD

AMRAP 10

10 Box Jumps 24"/20"

10 Wall Balls 20/14

10 Burpees

 

After Party

5 x 10 Barbell Ab Roll Outs

Superset with Pinch Grip Plate Carry

07.24.17

Monday, 24 July 2017 00:00

Strength

Snatch

Min 1-3: 1 @ 75% with Pause in Catch

Min 4-6: 1 @ 80% with Pause in Catch

Every :60-:90 x 3: 1 @ 85%

 

WOD

21-15-9

Power Snatch 95/65

Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 23 July 2017 00:00

Barbell at 9 a.m.

 

Quick note on how to build your bar for a max out...

 

Everyone is going to be different so think about how you normally lift in the gym on a

Bring a Friend Day!

Saturday, 22 July 2017 00:00

Class at 9 a.m.

WOD Calendar

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