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Monday 8.10.15 Barbell Club
@CFR5 A: Power Clean + Clean (6×1+1×75) B: Shoulder Press (5x5x73) C: Front Squat (5x5x73) D: RDL (Romanian Deadlift) (3x5x87)
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Protected: 8.10.15 WOD NOTES
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Sunday 8.9.15 WOD
Skill Review 10min Forward Roll Practice WOD “Lady and the Tramp” 7 Rounds 50m Sled Push 3 Forward Roll 5 Wall Climbs 7 T2B **30min time cap $ Out 60sec. Max Cal Assault Bike 60sec. Rest 90sec.Max Cal Assault Bike 90sec. Rest 120sec. Max Cal Assault Bike Details at GymnasticsWOD
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Sunday 8.9.15 Competitor WOD
Rest Day
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Protected: 8.9.15 WOD NOTES
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Saturday 8.8.15 WOD
Partner Up! WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell movements **Lunges, back racked **Score total reps $ Out Have a great weekend! […]
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Saturday 8.8.15 Competitor WOD
1RM Oly Variation Strength Power Clean + 2 Front Squats + 1 Jerk – Max WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell […]
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8.7.15 Box Brief
Lifestyle Challenge Nutrition Seminar and Cooking Lesson $99 per person, only 30 seats available October 2015 will once again play host to our ‘Lifestyle Challenge’ and it will all kick of on September 26th at “Half Hill Farm” in Malvern, PA. Athlete, Chef Paul Marshall, will be hosting a Nutrition Seminar at his farm to table […]
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Friday 8.7.15 WOD
Max Effort Lower Strength Snatch (1RM – No Hook, No Foot) WOD 3 Rounds of “Kelly” 400m Run 30 Box Jumps (24,20) 30 Wall Balls (20,14) **No time cap $ Out 3 Rounds 25 Hip Extensions 25 Banded good Mornings 25 Banded Ab Crunches
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Friday 8.7.15 Competitor WOD
Max Effort Lower Strength Snatch (1RM – No Hook, No Foot) Strength Deadlift to a 2″ negative (3RM, banded) Stand on a 2″ Foam Pad WOD 3 Rounds of “Kelly” 400m Run 30 Box Jumps (24,20) 30 Wall Balls (20,14) **No time cap Special Strength 3×8 GHR w/ 5# behind plate Special Strength 3×8 Each Leg, Front […]
