(215) 291-2968 Thursday - Jun 21, 2018

WOD 021918: Where My Shoulders At?!…


CrossFit: Movement Prep: Movement Prep 90 s Row/Bike 5 Hang Power Cleans 5 Push Jerks 10 Beat Swings 60S Row/Bike 5 Toes to Bar/V-Ups 30 s HS Hold / Bar Hold 10 RDL 30 s Row / Bike 5 Deadlifts 5 Burpee Transitions 5 HSPUs 5 Clean and Jerks Conditioning: 10 Minutes to Complete 3

CrossFit:
Movement Prep:
Movement Prep
90 s Row/Bike
5 Hang Power Cleans
5 Push Jerks
10 Beat Swings
60S Row/Bike
5 Toes to Bar/V-Ups
30 s HS Hold / Bar Hold
10 RDL
30 s Row / Bike
5 Deadlifts
5 Burpee Transitions
5 HSPUs
5 Clean and Jerks

Conditioning:
10 Minutes to Complete
3 Rds
21 Cal Row
15 K2C
7 Clean and Jerks (135/95)
10 Minutes to Complete
3 Rds
100 Double Unders (200S,50SSD)
30 V-Ups
15 HSPUs
10 Minutes to Complete
1 Rd
50 Cal Bike
35 Deadlifts (225/155)
20 Burpees over Bar

1 Minute Rest between WODS to rotate

RX+:
10 Minutes to Complete
3 Rds
21 Cal Row
15 T2B
7 Clean and Jerks (155/105)
10 Minutes to Complete
3 Rds
100 Double Unders
20 GHD Situps
15 Deficit HSPUs (4/2)
10 Minutes to Complete
1 Rd
50 Cal Bike
35 Deadlifts (305/215)
20 Burpees over Bar

Hybrid:
WOD 1:
Same As CrossFit but use DB or KB

BootCamp:
WOD 1:
5 Minute AMRAP
5 Ring dips 20 Curtsy lunges
5 Minute AMRAP
5 Ring rows
10 Sumo Squats 5min amrap
5 pike push up
10 Snowboard Jumps

WOD 2:
Row Sprints
5 rds
250m Row
Between rds 1 Min Plank- Must do one Regular,
Lside, R side, Reverse

Novem Barbell Club:
Power Snatch
build up to a heavy single
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best

High Hang Clean + Power Jerk
build up to a heavy 1+1
(2) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best

Clean Pulls
(1) 2 x @ 100%, 2 x @ 105%, 2 x @ 110% of 1RM Snatch
(1) x 3 @ 90% – make them aggressive AF! and perfect!
*USE STRAPS!!!!

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
15 x Weighted Back Extensions
MAX x Lying Knee Tucks – The sub for V-Ups
10-30 sec. Weighted Planks
video

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