(215) 291-2968 Friday - Sep 22, 2017

WOD 071517: Saturday’s We Know How To Party!


CrossFit: Team Workout: Teams of 2 For Time 600m Run 50 OHS (95/65) 200m Buddy Carry (Switch at 100m) 100 Thrusters (115/75) 400m Run w/ Medball (20/14) 100 Sync Barfees 200m Buddy Carry (Switch at 100m) 50 Strict Pullups 600m Run *25 MInute CAP Share Reps as Needed Both Run on 400m & 800m If

CrossFit:

Team Workout:

Teams of 2
For Time
600m Run
50 OHS (95/65)
200m Buddy Carry (Switch at 100m)
100 Thrusters (115/75)
400m Run w/ Medball (20/14)
100 Sync Barfees
200m Buddy Carry (Switch at 100m)
50 Strict Pullups
600m Run
*25 MInute CAP

Share Reps as Needed
Both Run on 400m & 800m
If no Buddy Carry 2xKB Front Rack Carry

BootCamp: 

Team Workout:

25 Minute AMRAP
Teams of 2
100 Cal Row
100 Box Jump Overs (20)
100 Alt KB Clean and Jerks (24/16)
100 V-Ups
100 DB Push Press (25/15)
100 MedBall Cleans (20/14)

Cash Out:
150 Partner WB Situps

Novem Barbell Club:

2 Rounds – Not for Time *10 minutes
10 x Banded Good Mornings
10/10 Banded X-Walks
Max Hollow Holds (stop at 1 minute)

1 Snatches
build up to a heavy single for the day
then
(8) x 1 @ 90% (OTDB)

1 Clean + 1 Jerk
build up to a heavy single for the day
then
(8) x (1+1) @ 90% (OTDB)
(written as do 1C + 1J, 1C + 1J, rest)

2 Back Squat
warm up to 85-88%
then
(8) x 2 @ 90-93%

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

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