(215) 291-2968 Saturday - Aug 18, 2018

WOD 060218: Going To The Chapel…


CrossFit: 25:00 AMRAP Teams of 2 resting partner collects Calories on AD Rely Style 2 Rope Climbs (sub 4 strict Pull Ups) 4 Burpee Box Jumps 6 DB Thrusters 8 Push Ups on DBs 10 Wall Ball Shots   BootCamp: 30 min AMRAP Teams of 2 – Split it up however you want 80 Cal

CrossFit:
25:00 AMRAP
Teams of 2
resting partner collects Calories on AD
Rely Style
2 Rope Climbs (sub 4 strict Pull Ups)
4 Burpee Box Jumps
6 DB Thrusters
8 Push Ups on DBs
10 Wall Ball Shots

 

BootCamp:
30 min AMRAP Teams of 2 – Split it up however you want
80 Cal ROW
50 Squat + Fwd Press
50 OH Sit UP
70 Box Jumps
50 S.A. OHWL
50 WTD Lateral Lunges
60 Cal Bike
50 Pull Ups
50 Plank Ups
50 Med Ball Jacks
50 Partner Med Ball Sit ups
400 M RUN Together

Barbell Club:
Clean off blocks (mid-thigh)
(2) 3 x @ 73%
(2) 2 x @ 73-75%

Snatch High Pull – elbows high!
(5) 3 x @ 83-86% – 1RM Best Snatch

Snatch Balance
(2) 3 x @ 78%
(2) 2 x @ 80-82%

Push Press
(2) 4 x @ 85-87% – or 8/10 intensity
(3) 3 x @ 86-88% – or 8/10 intensity

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