Football WOD – Mar 12, 2017

Complete 3 cycles of the following:

AMRAP in 4 minutes

  • 6 KB swings (70/53#)
  • 6 push presses (185/115#)
  • 6 lateral burpees over bar

Rest two minutes after each cycle and continue from where you left off.

WOD Notes:  Choose a push press weight that allows you to do at least the first round unbroken. After that, you should not have to go to singles (always 2s or 3s). The bar will be coming from the floor so choose your weight wisely! Compare to 160313.

Schedule Notes: Don’t forget about daylight savings! Clocks “spring forward” tonight.

Open Notes: Coach Dave will be opening up the gym early (around 8:00am) to run some people through 17.3. If you want to join in, shoot him a text or email so he knows to expect you. (484.467.1787 or davidboelker@hotmail.com)

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This Post Has 2 Comments

  1. 9:00
    Lombardi 4, 4, 4, (75, 53R)
    Elissa 3, 3, 3+12 (75, 53R)
    Nikki K. 3+12, 3+5, 3+12 (75, 53R)
    Jim C. 3, 2, 3 (115, 70R)
    Kelly D. 3, 3, 2+14 (45, 44R)
    Natalie 3, 2+9, 2+9 (95, 62R)
    Jen C. 3+6, 4+1, 3+13 (75/65, 44)
    Bri 3, 3+6, 3 (45, 35R)
    Wes 2, 2, 2+10 (95, 44)
    Smith 2+9, 2, 1+15 (125, 88R)
    Ceil 3+10, 2+11, 2+8 (25/20, 53R)
    Andrew 2, 3, 2+14 (95, 70R)

    10:00
    Erin 3, 3, 3+2 (75, 53)
    Quinn 3, 2, 3+1 (95, 53)
    Jon 3, 2, 2+15 (95, 53R)
    Vollmer 3, 2, 2+17 (135, 70)
    Rocco Fitness
    Joe S. 3, 3,3+12 (95, 53R)
    Ryan 2, 3, 2+9 (165, 106R)
    Chris M. 2, 3, 2+11 (95, 70R)
    KTS 3, 3, 3+14 (85, 53)
    DK Independent Study Program (135, 165, 170, 106R)
    Ray 3, 2, 2+16 (115, 88R)
    Jess 3, 4, 3+6 (60, 35)
    Chloe 3, 3, 4 (60, 44R)
    Betsy 3+13, 4+6, 3+16 (35, 35R)
    PTS 3, 2, 3+9 (135, 70)

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