(215) 291-2968 Thursday - Nov 23, 2017

WOD 070817: Weighted Runs? Sure I’ll Take Two Please


CrossFit: Teams of Two For time: Run 1 mile with a (20/14# med ball) 75 Burpee pull-ups Run 800 meters with a (20/14# med ball) 50 Burpee pull-ups Run 400 meters with a (20/14# med ball) 25 Burpee pull-ups Run 200 meters with a (20/14# med ball) *both partners go on the run switching out

CrossFit:

Teams of Two For time:

Run 1 mile with a (20/14# med ball) 75 Burpee pull-ups
Run 800 meters with a (20/14# med ball) 50 Burpee pull-ups
Run 400 meters with a (20/14# med ball) 25 Burpee pull-ups
Run 200 meters with a (20/14# med ball)

*both partners go on the run switching out the ball, on the burpee pullups 1 partner works, 1 partner rests while holding the med ball. Burpee Pull Ups reps can only start when both partners are back from the run.

Sub For Burpee Pull Ups = Break up the Burpees & Pull Ups

BootCamp:

Teams of Two

30 Min AMRAP

400 m Row

2 Rope Climbs (sub 10 strict, no kip pull ups)

20 Thrusters (30/20#)

30 V Ups

40 Air Squats

Parking Lot Banded Partner Sprint

250M Weighted Run

Barbell Club:

1 Snatches
build up to a heavy single for the day
then
(8) x 1 @ 85% (OTDB)

1 Clean + 1 Jerk
build up to a heavy single for the day
then
(8) x (1+1) @ 85% (OTDB)
(written as do 1C + 1J, 1C + 1J, rest)

2 Back Squat
warm up to 83-85%
then
(8) x 2 @ 85-88%

4 Split Stance Strict Press
(6) x 4 @ AHAP (try & go heavier than last week)

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