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
Practice Snatch or Overhead Squat if you need work on it for 15 minutes
Run 800m Rest 1 minute
Run 600m Rest 1 minute
Run 400m Rest 1 minute
Run 200m Rest 1 minute
Attempt to decrease your split time from each distance to the next.
3 comments:
well did my own w.o.d. today, however it did involve running!
as rx'd
1 mile run
50 pull-ups
1 mile run
for time
time: 20:34
also have to instruct/participate in bootcamp tonight. running with sand, so much fun!!
Yeah I'm back on Performance Menu WOD's for myself for the remainder of this week and next week. Then 6 week Bulgarian cycle straight from Coach Burgener leading up to the York Open. It's gonna hurt Bulgarian anything hurts. Today was
Muscle Snatch 3x2 medium weight
Power Snatch 75% 2x5
3 Rounds:
Row 500m
Mid Thigh Box Jump 10 reps
20 Pullups
Performance menu that's greg everett right? i think he's the one who runs catalyst athletics. they operate out of mike's gym. i saw some videos of opt working out there. good luck with the open!
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