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
Weighted Dips or Ring Dips 3X3
Row 1,000m
Shoulder Press 1/2 bodyweight 21 Reps
Row 500m
Push Press 1/2 bodyweight 21 Reps
Row 250m
Push Jerk 1/2 bodyweight 21 Reps
Scale reps before you scale weight.
Post time to comments.
2 comments:
went with a different w.o.d. today guys and gals, i know, i always do that. anywho, here it is.....
as rx'd
'Grace'
135# clean/jerk 30 reps
for time
time: 5:31
felt good, felt focused. i think what i mentioned yesterday did have an effect on me. i think i definitely made up for it today.
I did the main site WOD Grace, too.
Mine was 12:38....slow running, I guess. I kept moving throughout the workout, no rest needed.
I miss not having rings and a rower... Can't wait to get to a facility that'll have that stuff.
I hear one's opening up soon! :)
Are you getting pumped for your Cert, Brandon??
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