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
WOD:
3 rounds of:
shoulder press, 5
push press, 10
push jerk, 15
Run, 400 M
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1 comment:
this stunk...I should have gone with 95#. In any case I did the following
Rd #1
Shoulder Press (115#), 5
Push Press (115#), 10
Push Jerk (115#), 15
Run, 400M
Rd#2
SP 115#, 1
Push Press,10
Push Jerk,19
Run, 400M
Rd#2
SP 115#, 0
Push Press 115#,6
Push Jerk 115#, 24
Run 400M
time: 19:42
If you have some time do an online search for american ninja warrior challenge, there are some really neat "exercises" & could be a source for up coming WOD inspiration
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