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West Chester, PA
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4.3.15

Warm up– 200 Double Unders Olympic: 3×1 Snatch Complex (Complex= 2 Power Snatch, 2 OHS) Strength: 2×8 Trap Bar Deadlift 2×8 Strict C2B Pull Ups 2×8 RDL Metcon: Explode WOD Auxiliary: 3 Rounds of: 50cal Assault Bike 10 Power Cleans
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4.3.15 FRIDAY “COMPLICATIONS”

5…4…3…2…1 of: Rope Climbs Snatch Complex…135/95  (Complex=2 Snatch, 2 OHS) For Time (16min Time Cap)   Post time and load to comments
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4.2.15 THURSDAY “AB-STRUCTION”

5 Rounds of: 12 Toes to Bar 20 Double Unders 12 Med Ball Sit Ups…20/14 20 Double Unders 12 Russian Twists…20/14 (Left side, Right side= 1) 20 Double Unders For Time (20min Time Cap)   Post time and load to comments
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4.1.15 WEDNESDAY “FOOL’S GOLD”

2 Rounds of: 6min AMRAP of: 30 Cal Row 9 Bar Muscle Up (Sub- 12 Pull Ups, 12 Push Ups) 6min Rest For Total Reps    Post total reps to comments
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4.1.15

Warm up– 50cal Assault Bike Olympic: 5min EMOM of: S2OH Complex (Complex= 2 Push Press, 1 Split Jerk) Strength: 2×8 OHS 2×8 Strict HSPU Metcon: Explode WOD Auxiliary: 4x100m Sled Pull
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3.31.15 TUESDAY “THORS HAMMER”

3 Rounds of: 400m Run 10 Clean n Jerks…165/105 2min Rest For Time (14min Time Cap)    Post time and load to comments
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3.31.15

Warm up- 1000m Row Olympic: 5min EMOM of: 5 Power Snatch Strength: 2×8 Deadlift 2×8 Chin Up 2×20 Reverse Hyper Metcon: Explode WOD
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3.30.15 MONDAY “TWISTED METAL”

12min AMRAP of: 50 Wall Balls…20/14…10/9 25 Chest to Bar Pull Ups 25 KB Swings…70/53 25 Burpee Box Jumps…24/20″ 25 HSPU’s…25’s 50 Pistols For Total Reps    Post load and total reps to comments
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3.30.15

Warm up– 200 Double Unders Olympic: 5min EMOM of: 5 Hang Squat Cleans Strength: 2×8 Back Squat 2×8 Bench Press 2×8 Strict HSPU Metcon: Explode WOD Auxiliary: 3 Rounds of: 800m Run 25 GHD Sit Ups
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3.29.15 SUNDAY

ENDURANCE– “PINEAPPLE EXPRESS” 40min AMRAP of: 10 G.I. Janes 10 Toes to Bar 30 Double Unders (400m Run every 5min) For Total Reps   Post total reps to comments OLYMPIC– Clean n Jerk
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