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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 01 July 2017 00:00

Class at 9 a.m.

06.30.17

Friday, 30 June 2017 00:00

Nutts


For Time:

10 Handstand Push Ups

15 Deadlift 250/175

25 Box Jumps 30/24"

50 Pull Ups

100 Wall Balls 20/14

200 Double Unders

400 m Run with plate 45/25

 

06.29.17

Thursday, 29 June 2017 00:00

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

06.28.17

Wednesday, 28 June 2017 00:00

Strength

EMOM 8

Snatch - Power or Full

*Progressive

WOD

Every 2 minutes x 10

3 Snatch @ 60-70% of above

10 Bar Facing Burpees

*Any style snatch does not have to be same as strength. If you do not complete in 2 minutes, continue as an AMRAP.

After Party

5x5 per side - Lateral Box Step Ups

06.27.17

Tuesday, 27 June 2017 00:00

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

06.26.17

Monday, 26 June 2017 00:00

Strength

EMOM 7

Squat Clean + Split Jerk

EMOM 3

Clean and Jerk @ -20%

WOD

4 Rounds

200 m Run

6 Clean and Jerks 135/95

8 Chest to Bar Pull Ups

 

After Party

EMOM 5 

20 Sit Ups

Barbell

Monday, 26 June 2017 00:00

Class at 9 am

WOD Calendar

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