Daily WOD – Nov 17, 2019
Complete 9 rounds for time of: 5 deadlifts (315/205# NTE 80% 1RM) 5 strict handstand push ups Community Notes: Happy Birthday Ryan A!
Daily WOD – Nov 16, 2019
Complete 10 rounds for time of: 5 strict chest-to-bar pull-ups 10R/10L dumbbell "X" movement (see below) 15 sit ups The dumbbell movements for each round are: Rounds 1 and 6 - Push presses (50/35#) Rounds…
Daily WOD – Nov 15, 2019
Seated Shoulder Press 5x5 (70%) Then 2 minutes ring dip support hold Community Notes: Happy Birthday Alex D!
Daily WOD – Nov 14, 2019
Partner Interval AMRAP in 17 minutes of: 8R/8L KB snatches (53/35#) 20 yd OH walking lunges (53/35#) Both partners complete 5 burpees at the start of each round. WOD Notes: In a partner interval workout,…
Daily WOD – Nov 13, 2019
Complete 3 rounds for time of: 10 power cleans (155/105#) 25 toes to bar
Daily WOD – Nov 12, 2019
Box Squat 7x2 (80% 1RM) Then 3x30 banded good mornings Community Note 1: Happy Birthday Allison! Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville…
Daily WOD – Nov 11, 2019
Complete 27-21-15-9 reps for time of: Thrusters (95/65#) After each round, run 400m and complete 2 rope climbs. WOD Notes: Choose a weight for the thrusters that will allow you to complete each round in…
Daily WOD – Nov 10, 2019
Complete 5 rounds for time of: 7 sumo deadlifts (65% 1RM) 7 strict pull ups 7 box jumps (AHAP) WOD Notes: AHAP = as high as possible. Good jumpers should be thinking 36/30"! Community Notes: …
Daily WOD – Nov 9, 2019
Build to a 1 rep max of the following complex: Power clean + hang power clean + hang clean WOD Notes: A barbell complex refers to completing a series of movements without putting the bar…
Daily WOD – Nov 8, 2019
https://www.youtube.com/watch?time_continue=1&v=IXeFBaQj-Y0 “20.5” 40 ring muscle ups 80 calorie row 120 wall balls (20/14# to 10/9') Complete the movements in any order. 20 minute time cap. WOD Notes: For anyone not registered for the Open, the…