WOD
A.1 Power Snatch 3 @ 80%, 3 @ 85% and 3 @ 90% of 1RM
A.2
Row 1000M
12 Power Snatch #95/#65
Row 750M
9 Power Snatch
Row 500M
6 Power Snatch
Row 250M
3 Power Snatch
Post loads and times to comments.
WOD
Run 3 Laps
50 Burpees
100 Double Unders/ 100 Tuck Jumps
50 Ball Slams #30/#15
Row 1000M
Post times to comments.
WOD
A.1 Push Press 3RM
A.2
5 HSPU
10 Burpees
25 Pull Ups
50 Push Ups
75 Squats
100 SitUps
Post loads and times to comments.
Partner WOD
Teams of 2:
A. 1-5 Alternating Pull-up Ladder x 5 ladders (adv. C2B Pull-ups)
B. 150 KBS- kb does not touch ground, rotate every 15 reps (53/35)
C. 1-5 Alternating Unbroken Burpee Ladder x 4 ladders
D. Row 2k- share load by doing 250m each throughout
Post partners and times to comments.
WOD
A.1 Front Squat 3RM
A.2
5 Rounds
30 Jumping Lunges
20 Ab Mat Sit Ups
10 Chest to Bar Pull Ups
Post loads and times to comments.
Barbell Club. Monday and Wednesday night @7pm.
Are you looking to gain both size and strength but you are not interested in regular crossfit classes? Come try the Barbell Club every Monday and Wednesday night at 7pm. You will take part in a mixture of olympic lifting and power lifting with other like minded individuals. For more information please call 215-840-4445 or email info@sandydogcrossfit.com.