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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

08.22.17

Tuesday, 22 August 2017 00:00

Strength

Build to a heavy of the complex

2 Push Press + 1 Push Jerk

 

WOD

For Reps and Time:

50 Double Unders

10 Deadlift 225/155

MAX unbroken Handstand Push Ups

*rest 1 minute*

40 Double Unders

10 Deadlift 

MAX unbroken HSPU

*rest 1 minute*

30 Double Unders

10 Deadlift

MAX unbroken HSPU

*if you will be scaling or won't get enough volume, you may scale by choosing a certain number of reps.

 

After Party

Tabata

Odd Intervals: Hollow Rocks

Even Intervals: Plank Hold 

08.21.17

Monday, 21 August 2017 00:00

Gymnastics

Every :45 x 8 (4 total rounds)

Odd Intervals: 6-10 Pistols

Even Intervals: 6-10 Toes to Bar

 

WOD

4 Rounds For Time:

3 Power Cleans 185/125

200 m Run

1 Round of Cindy

 

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 20 August 2017 00:00

Barbell 9 am

Bring a Friend Day!

Saturday, 19 August 2017 00:00

Class at 9 am

08.18.17

Friday, 18 August 2017 00:00

"Light Kalsu"

For Time:

100 Thrusters 95/65

*EMOM 5 burpees

 

-OR-

 

"Kalsu"

For Time:

100 Thrusters 135/95

*EMOM 5 burpees

 

**25 minute cap

08.17.17

Thursday, 17 August 2017 00:00

Strength

Min 1-3: High Hang + Hang + Power Clean

Min 4-6: Hang + Power Clean

Min 7-10: Power Clean

 

WOD

4 Rounds For Time

200 m Run

10 Dumbbell Snatch 50/35 (R+L=2)

10 OH Lunge (R+L=2)

10 Ring Rows 

 

After Party

Goal Work/Mobility

08.16.17

Wednesday, 16 August 2017 00:00

Strength

Back Squat

1x20 @ 50%

 

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

KBS 53/35

*5 HSPU after every round
 
After Party

Tabata Hollow Rock

WOD Calendar

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