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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 6/16

Thursday, 15 June 2017 08:14

Heads  Lauren will be away this Sunday and next Sunday

Sunday OLY lifting will be at 9:30am with open gym from 10:30-11:30am 

 

 

Today:

For Time:

90-60-30 (200-150-100 singles)

Double unders 

30-20-10

KB Clean and Jerk (55/35) (split arms evenly)

 

Every 2 minutes beginning at 0:00 perform 10 wallballs to 12'/10' (20/14)

13 minute cap

 

After wod is broken down cycle through the following until 30:00 on the clock

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

Bootcamp:

In teams of 2 complete for time:

3 Rounds

40 Wallballs 

40 Push Ups

40 Russian KBS

 

Switch every 20 reps. Non working partner must be holding a plank for any reps to count

 

2 Rounds NFT

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip DB bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

 

 

 

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