Tuesday 12.6.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr Dynamic Effort Lower WOD “Hard To Concentrate” –3 Rounds– 7 OHS (95,65,75,55) 7 KB Swings (55,35,55,35) 7 Box Jumps (24,20,24,20) –50,35 Cal Row– –3 Rounds– 7 OHS (95,65,75,55) 7 KB Swings (55,35,55,35) 7 Box Jumps (24,20,24,20) –50,35 Cal Row– –3 Rounds– 7 OHS (95,65,75,55) […]
Protected: Tuesday 12.6.16 WOD NOTES
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Monday 12.5.16 WOD
Max Effort Upper WOD Last completed 11.18.14 “Time Warp – part 1” At the 0:00 min. 5min AMRAP 5 Back Squats (135,95) 5 Pull Ups 5 Burpees **Score total reps “Time Warp – part 2” At the 5:00 min 5min to establish 1RM: Clean + Hang Clean + STOH **Score 1RM weight for the unbroken […]
Protected: Monday 12.5.16 WOD NOTES
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Sunday 12.4.16 WOD
Monster Mash! WOD Last completed 4.27.16 Written by Coach Matt “Everest” In 30min Complete: 10 – Deadlifts (225,155,185,135) 20 – Power Cleans (135,95,105,75) 30 – Thrusters (95,65,75,55) 40 – Push Press (45,35,35,25) 50 – Ring Dips 60 – Ring Rows 70 – Alt. V-Ups (L+R=2) 80 – Standing Back Extensions (25,15) 90 – Dubs (Scale=x3) […]
Protected: Sunday 12.4.16 WOD NOTES
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Saturday 12.3.16 WOD
Partner Up! WOD “Your Turn Or Mine?” Teams of 2: 50 Clean & Jerks (135,95,115,75) 50 HSPU 100 Wall Balls (20,14) 50 Rx+ Ring Muscle Ups, Rx 50 Strict Ring Pull Ups 50 Power Snatches (135,95,115,75) **35min time cap, Add 1 sec for every remaining rep **Teams can accomplish the work in whatever manner, order, […]
Protected: Saturday 12.3.16 WOD NOTES
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12.2.16 Box Brief
Congrats to our RowVember winners Stephen Greger was officially dethroned… Congrats to Stephanie Siravo for taking home the top prize with 500,038 meters rowed in the month of November. Second place, Stephen Greger with 292,774 meters and taking home third Lyn Finnerty with 210,029 meters rowed
Friday 12.2.16 WOD
Max Effort Upper WOD “Factory of Faith” –3 Rounds– 7 Thrusters (75,55,65,45) 7 Burpees 7 T2B –400m Run– –3 Rounds– 7 Thrusters 7 Burpess 7 T2B –400m Run– –3 Rounds– 7 Thrusters 7 Burpees 7 T2B –400m Run– $Out Shoulder Press (EMOM 5min x3 @ 65%, then EMOM 3min to find 1RM) WOD NOTES
