STRONG TOGETHER CHESTER FITNESS FACILITY

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  • Friday March 22nd Workouts
  • WOD
    open workout 19.5 !!!! All Out
    E2MOM x 24 minutes Min 0 - 2: 10/10 windshield wipers + 15 hollow rocks (mod with russian twists and sit ups) Min 2 - 4: 20/15 calorie bike Min 4 - 6: 10 man makers [35/20]

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  • Thursday March 21st workout
  • WOD
    800m Rest 1 Minute 800m Rest 2 Minute 800m AMRAP 16 100m Farmers Carry @ 70/53 20 Cal AAB @ 75% 20 HR Pushups All Out
    EMOM x 8 M1: 10 seated box jumps M2: 15 knee tucks

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  • Wednesday March 20th WOD
  • WOD
    EMOM x 10 1 clean and jerk then: 21-15-9 OHS @ 95/65 TTB and 15-12-9 Hang Cluster@ 95/65 Ring Muscle Ups All Out
    4 rounds for time 30 squat jumps * 30 DB chest press

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  • Tuesday march 19th WOD
  • WOD
    3 Sets: :30 ½ Ring Dip Support Rest 1:00 :30 Max Effort Kneeling Alternating KB Press @ 53/35 Rest 1:00 :30 Single Arm Ring Plank (R or L) Rest 1:00 :30 Single Arm Ring Plank (L or R) Rest 1:00 then:

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  • Monday March 18th WOD
  • WOD
    4 x 5 tempo front squats then: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pullups All Out
    repeats 4x 500m row (2 minute rest in between, or enough time to share rowers )

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  • Saturday March `6th workouts
  • WOD
    AMRAP26 3 Power Cleans @ 205/155 14 Handstand Pushups 9 Front Squats @ 205/155 2 Muscle ups All Out
    ladder AMRAP 28 200m, 400m, 600m.. run 5, 10, 15, 20... push ups 5 ,10, 15, 20... double KB DL

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  • Friday March 15th WOD
  • WOD
    open workout 19.4 All Out
    50 cal bike for time ( 9 min cap) then: 9 min AMRAP, 2 min rest X 2 8/8 KB high pulls [53/35] 16/16 Bicycles 100ft suitcase walking lunge [53/35]

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  • Thursday March 14th WOD
  • WOD
    DB Arnold Press (standing) 2x10 @ AHAP, 1x8 @ AHAP, 1x5 @AHAP then: AMRAP 4 2-4-6-8-10 Deadlifts @ 275/185 2-4-6-8-10 Box Jumps @ 30/24
    All Out

    3 rounds 40 Wall Balls 30 KB DL

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