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
Thursday
WOD:
"Ryan"
5 rounds for time of:
Muscle ups, 7 reps
Burpee, 21 reps
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3 comments:
So this is what I've been up to this week:
Mon - 5x5 squats 205/225/245/265/285(could have gone higher but its been a while for heavy squats) and 40 HSPU's
Tues - 5 rft (15 reps each)
DB swings @70#, GHD situps(feet anchorred on bosu ball), Back ext, KTE. 23:31 BOOOOO! KTE killed my time. 41 HSPU's
Wed - Deadlift 7x1
265/285/305/315/325/340(f) Rey passed me on this one. Rusty your a beast - nice work. 42 HSPU's
Thurs - Cindy as Rx'd
14 rds + pullups. Not my best and I had a splitting headache during this one, but I made it through. 43 HSPU's
Don't know my Sat schedule yet if I will be in or not.
14:54 today.
Hope to make it in for a WOD or two this weekend.
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