4/20 WOD

Warmup Down dog to Spider-Man x5 each Hamstring stretch x30s each Pigeon pose x30s each

2 sets 10 squats 20 Russian twists 10 deadlifts 10 step-ups or lunges E2M (every 2 min) x24 Min 1- RDL x8-10 @40X1 2- Alt reverse lunges x10 ea 3- Side plank w/rotation x45s ea 4- Leg raise x8-10 For time: 10-1 reps each: Kettlebell swings Goblet squats V-ups

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FRIDAY 2020-10-07

OVERVIEW Upper body Strength. That’s the name of the game today. Bodyweight Bench Press and Legless rope climbs will provide us with complementary pushing and pulling movement, testing our ability t


OVERVIEW Today’s WOD has almost 2 miles of cumulative running, paired with overhead squats and burpees. The squats should be at a load challenging for 15 reps, and likely requiring 2-3 sets per round.

WEDNESDAY 2020-10-07

OVERVIEW Today’s WOD will focus on smooth barbell movement with limited breaks, followed by controlled gymnastic strength.  Bars should be loaded  with a medium/light weight, allowing the initial 21-1

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Telford, PA 18969


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