WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Monday
With a continuous running clock perform 1 rep for the 1st minute, 2 reps for the second minute, 3 reps for the third minute, etc.
95# clean, 95 # thruster, 95# overhead squat = 1 rep
scale weight as necessary before starting, post weight, and max reps to comments.
Another awesome "Walk in the Park"
3 comments:
since rusty took forever putting up the workout for today i revisited one from before. it was last done on 080702.
as rx'd
125# deadlift 15 reps
125# hang clean 12 reps
125# front squat 9 reps
125# push jerk 6 reps
5 rounds for time. previous time 32:39. todays' time 31:26. so i improved by a minute. it kicked my ass!
Sorry B...you rarely follow my WODs anyway. Today I did the firefighter combat challenge course with Mike & Scott...thanks for inviting me. It was interesting considering I've never done any of the skills required for the course, good thing my training so far has been "broad and general". I'm understanding the technique and I think I'm ready for full gear next time. I'll post the pics on the web page.
There's a WOD posted today??! Just kidding, Rusty.
Went early to the gym and did
1/4 mile run and 10 pullups round for max in 20 minutes. 5 rounds 18:83
Looks like you had a great Sat in Park...congrats...the firefighter combat challenge course sounds cool.
Would they allow a Saturday at their Course??
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