(215) 291-2968 Monday - Oct 16, 2017

WOD 080717: Smoked Ham…


CrossFit:  Strength: 2 Rds 5 Reps of Each Good Mornings, Back Squats, RDL 5 Minute AMRAP 600m Run Then AMRAP of 12 DL (185/135) & 12 Burpees 2 Minutes Rest 5 Minute AMRAP 400m Run Then AMRAP of 9 DL (225/155) & 9 Burpees 2 Minutes Rest 5 Minute AMRAP 200m Run Then AMRAP of

CrossFit: 

Strength:
2 Rds 5 Reps of Each
Good Mornings, Back Squats, RDL
5 Minute AMRAP
600m Run
Then
AMRAP of 12 DL (185/135) & 12 Burpees 2 Minutes Rest
5 Minute AMRAP
400m Run
Then
AMRAP of 9 DL (225/155) & 9 Burpees 2 Minutes Rest
5 Minute AMRAP
200m Run
Then
AMRAP of 6 DL (275/185) & 6 Burpees

Conditioning:
12 Minute Alt EMOM A) 25 Situps
B) 15 Good Mornings C) 20 V-Ups

RX+:
12 Minute Alt EMOM
A) 15 GHD Situps
B) 15 Good Mornings (155/105) C) 20 Toe to Bar

Hybrid:

WOD 1:
Kettlebell DeadLift
1) 2x16k
2) 2x24k
3) 3x28k

WOD 2:
Same As CrossFit

BootCamp:

WOD 1:
“Tabata This!”
8 Rounds 20s of Work 10 sec of Rest
Cal Row
Air Squat
Pullups
Pushups
Abmat Situps

1 Minute Rest after Each Movement is Completed

WOD 2:
3 RFT
400m Run / 500m Row
1 Minute Rest

Total Time including Rest

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x Scap Push Ups
10 x Scap Pull Ups
5 x Tall Cleans

Muscle Cleans
(3) x 3 x @ AHAP

Clean Complex
1 Clean Lift Off + 1 Clean Deadlift + 1 Hang Clean (below the knee)
(5) x 1 + 1 + 1 @ 78-80% of your best Clean

1 1/4 Front Squat (down – half way up – back down & up)
warm up to 73% – then
(5) x 5 @ 73-75%

5 Seated Presses
(use a rack and a bench or box)
(5) x 5 @ based on feel or 80-85% of 1 RM Press

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