Category: WOD

Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 Power Cleans (135,95) HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Rx:(115, 75) Endurance: (R. Swings)(Push Ups) Intent: Today’s metcon should be done at a moderate pace where you break your sets […]

Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 Power Snatch (75,55) 33 Wallballs (20,14) 800m Run *Each teammate completes a set of 11 […]

Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Front Box Squat (EMOM 8, 3 reps @60%) Intent: Today is Week 1 of a new Speed cycle for the Front Box […]

Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 ST0H (135,95) 10 Box Jumps w. step down (24,20) – 2min Rest – AMRAP 5 10 KBS (55,35) 10 […]