(215) 291-2968 Friday - Dec 14, 2018

WOD 030318: Saturday Is For Fitness Fun!


CrossFit: Teams of 2 25 Minute AMRAP 20 DL (185/125) 25FT Barrel Walks 10 Toes to Bar (Sub v-Ups) Whole Team goes on 200m Run after Each Rd One Person Works one Person Rest Rotate Barrel Walks Each Rd BootCamp: Don’t Drop The Baby -Partner Workout 24-21-18-15-12-9-6-3 Wall Balls Box Shuffles Sit up N twist

CrossFit:
Teams of 2
25 Minute AMRAP
20 DL (185/125)
25FT Barrel Walks
10 Toes to Bar
(Sub v-Ups)

Whole Team goes on 200m Run after Each Rd

One Person Works one Person Rest
Rotate Barrel Walks Each Rd

BootCamp:
Don’t Drop The Baby -Partner Workout
24-21-18-15-12-9-6-3
Wall Balls
Box Shuffles
Sit up N twist 25/15
Push Press
Ball Slams (30/20)
Lunge and Twist 45/25
1 Person Works, 1 Person watches baby
Baby = KB (24/16)
Anytime The KB is put down both people must do 5 burpees

Novem Barbell Club:
Snatch
Build up to a heavy Single – then
(1) 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(1) 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best
* No more than 20 Minutes

Front Squat
Build up to a heavy Double

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x Strict Toes To Bar (or Knee Raises)
10 x Reverse Crunch – Use A Bench/GHD/Post On Rig

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