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

WOD 071717: A Whole Lot Of Fitness Going On…


CrossFit: Skill: HSPU Work 5 RDs 400m Run/500m Row/ 1500m AD Max Strict HSPUs (If no Strict HSPUs then Seated Strict Press) (75/55) Conditioning: 6 RFT 13 Thrusters (95/65) 14 Pullups *15 Minute Cap RX+: 6 RFT 13 Thrusters (115/75) 14 C2B Pullups *15 Minute Cap Hybrid: Same as CrossFit WODs 1 & 2 BootCamp:

CrossFit:

Skill:
HSPU Work
5 RDs
400m Run/500m Row/ 1500m AD
Max Strict HSPUs

(If no Strict HSPUs then Seated Strict Press)
(75/55)

Conditioning:
6 RFT
13 Thrusters (95/65)
14 Pullups

*15 Minute Cap

RX+:
6 RFT
13 Thrusters (115/75)
14 C2B Pullups

*15 Minute Cap

Hybrid:
Same as CrossFit WODs 1 & 2

BootCamp:

WOD 1:
7 Minute AMRAP
10 Ring Dips
10 Ball Squats (on one shoulder) (5/5)

90 sec Rest

7 Minute AMRAP
10 Pullups
10 Box Jumps

90 sec Rest

7 Minute AMRAP
10 Burpee Tuck Jumps
10 Cal Row

90 sec Rest

7 Minute AMRAP
10 KB Taters (24/16)
10 Lateral Hops over KB (1,1,2,2…)

Novem Barbell:
2 Rounds – Not for Time *10 minutes
10 x Scap Push Ups
10 x Scap Pull Ups
10/10 x Plank Bird Dog

Tall Jerk
(3) x 5 @ light warm up weight

Split Jerk (from the rack)
(4-6) x 2 @ 75% of 1 RM Jerk or CJ
(which ever is heavier based on those percents)

4 Snatch Pulls
build up to 900% of Snatch
then
(5) x 4 @ 100% (use straps)

3 Back Squat
warm up to 75%
then
(4) x 3 @ 80%

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