Partner WOD
Teams of 2:
A. 1-5 Alternating Pull-up Ladder x 5 ladders (adv. C2B Pull-ups)
B. 150 KBS- kb does not touch ground, rotate every 15 reps (53/35)
C. 1-5 Alternating Unbroken Burpee Ladder x 4 ladders
D. Row 2k- share load by doing 250m each throughout
Post partners and times to comments.
WOD
A.1 Front Squat 3RM
A.2
5 Rounds
30 Jumping Lunges
20 Ab Mat Sit Ups
10 Chest to Bar Pull Ups
Post loads and times to comments.
Barbell Club. Monday and Wednesday night @7pm.
Are you looking to gain both size and strength but you are not interested in regular crossfit classes? Come try the Barbell Club every Monday and Wednesday night at 7pm. You will take part in a mixture of olympic lifting and power lifting with other like minded individuals. For more information please call 215-840-4445 or email info@sandydogcrossfit.com.
WOD
“Christine”
3 Rounds
Row 500M
12 Body Weight Deadlifts
21 Box Jumps
Post times to comments.
WOD
A.1 Bench Press 3RM, 3×5 @ 85% of 3RM
A.2
2 minutes Max KB Snatch
-then (no break)-
8 minute AMRAP
24 Pushups (hand release)
16 OH Walking Lunges #45/#25
8 Lateral Box Jumps 20″
-then (no break)-
2 minutes Max KB Snatch
Post Loads, rounds and reps to comments.
