W.O.D. 10.27.20

                                                

 

Four - 6 Minute Rounds:

Minutes 0 - 6

Run 400 Meters

Build to a 7 RM Power Clean

(record total weight)

Minutes 6-12

Run 400 Meters

Build to a 5 RM Power Clean

(record total weight)

Minutes 12-18

Run 400 Meters

Build to a 3 RM Power Clean

(record total weight)

Minutes 18-24

Run 400 Meters

Build to a 1 RM Power Clean

(record total weight)

Coaches notes:

Athletes should be able to take two to three sets for a max weight in each 6 minute round. Record totals for each round...weights should increase each round. 

Quote: 

"We must all learn not only to not fear change, but to embrace it enthusiastically and, perhaps even more important, encourage and drive it." 

– Tony Hsieh

W.O.D. 10.26.20

 

King and Queen WOD 4:

“September 2020”

The townsfolk have gone crazy…there is pandemonium in the streets. The built up intensity is palpable and the end is near…everyone can feel it. Can you direct that energy with purpose? Have you done enough to secure your place in history or will you look back full of regret? Go big or go home with WOD 4.

All for total reps:

within a 2:00 minute window complete:

200 Meter Run, then

Max Hand Release Push-ups

(record total reps)

rest 1:00 

within a 2:00 minute window complete:

200/250 m Row, then

Max kipping handstand push-ups

(record total reps x2)

rest 1:00 

within a 2:00 minute window complete:

10/15 Calories on the Air bike, then

Max strict handstand push-ups

(record total reps x3)

rest 1:00

within a 2:00 window complete:

50 double unders, then

Max distance handstand walk

(record distance in total mats in 6ft increments...each mat 1`= 6 ft = 6 points, walks must be completed in 6ft increments)

Quote: 

“It’s not the moments of achievement or recognition that stick with you, it’s the getting there.” 

- Kristen Bell

W.O.D. 10.25.20

                                          

                                               

AT HOME WORKOUT:

For time:

21 Single Arm Dumbbell Thruster (L)

21 Single Arm Dumbbell Thruster (R)

21 V-ups

15 Single Arm Dumbbell Thruster (L)

15 Single Arm Dumbbell Thruster (R)

15 V-ups

9 Single Arm Dumbbell Thruster (L)

9 Single Arm Dumbbell Thruster (R)

9 V-ups

Quote: 

“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for a newer and richer experience.”

– Eleanor Roosevelt

W.O.D. 10.24.20

 

                                                

AMRAP in 10 Minutes:

10 Burpee Box Jumps (20/24")

30 Double Unders

Rest 2:00 

AMRAP in 10 Minutes:

10 Toes to Bar

30 Steps Weighted Walking Lunge

Cash out:

800 Meter Run

Community Notes: 

TODAY'S 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN

*** ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA! ***

Quote: 

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”

– Helen Keller

W.O.D. 10.23.20

                                            

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Take 10 Minutes to build up to a Heavy Squat Clean prior to the workout...

TEST DAY- RECORD RESULTS

5 Rounds for time of:

5 Squat Cleans (155/225#)

5 Ring Muscle Ups

  CLICK HERE to compare to 1.9.20

Community Notes: 

***TOMORROW, October 24th, BOTH the 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 

ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

Quote: 

“It is our attitude toward events, not events themselves, which we can control. Nothing is by its own nature calamitous — even death is terrible only if we fear it.” 

― Epictetus

W.O.D. 10.22.20

                                               

             

Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

For time:

500 Meter Row

20 Shoot Throughs

500 Meter Row

20 Strict Handstand Push-ups

500 Meter Row

20 Kipping Handstand Push-ups

Quote: 

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.”

 – Herm Albright

Week Three - King and Queen of Prussia Results

 

W.O.D. 10.21.20

                                   

      

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

AMRAP in 10 Minutes:

10/15 Calories - Air Bike

7 Sandbag Ground to over the Shoulder (100/150#)

Rest 2:00 

AMRAP in 10 Minutes:

10 GHD Sit-Ups

20 Dumbbell Deadlifts (35/50#) 

(one head of both dumbbells to touch the ground)

20 Goblet Squats (use one 35/50# Dumbbell)

Quote: 

“The pessimist sees the difficulty in every opportunity; the optimist sees the opportunity in every difficulty“

– Winston Churchill