(215) 291-2968 Tuesday - Oct 16, 2018

WOD 081318: Fly Me To The Moon!


CrossFit: Teams of Two 6:00 AMRAP 25 Burpees 25 Push Press (95/65#) – 2 minutes of rest – 5:00 AMRAP 20 Burpees 20 Push Jerks (115/75#) – 2 minutes of rest – 4:00 AMRAP 15 Burpees 15 Hang Power Cleans (135/95#) – 2 minutes of rest – 3:00 AMRAP 10 Burpees 10 Squat Cleans (155/105#)

CrossFit:
Teams of Two
6:00 AMRAP
25 Burpees
25 Push Press (95/65#)

– 2 minutes of rest –

5:00 AMRAP
20 Burpees
20 Push Jerks (115/75#)

– 2 minutes of rest –

4:00 AMRAP
15 Burpees
15 Hang Power Cleans (135/95#)

– 2 minutes of rest –

3:00 AMRAP
10 Burpees
10 Squat Cleans (155/105#)

*One person works, one rests – switch as needed
*24 Minutes Total

BootCamp:
9 Mins AMRAP
9 Ring Rows
6 Ring Dips
8 Air Squats

– 1 minutes of rest –

9 Mins AMRAP
8 Overhead Weighted Plate Lunges (25/10#)
6 ALT Plate Halos
12 Plate Russian Twists

– 1 minutes of rest –

9 Mins AMRAP
9 Wall balls Shots
7 Wallball Cleans
5 Wallball Sit Ups

Novem Barbell Club:
Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90% – of the days best
* No more than 20 Minutes

Snatch
Build up to a 70% – then
(2) 1 x @ 70%, 1 x @ 75%, 1 x @ 80% – of the days best
* No more than 20 Minutes

Front Squat
(6) 3 x @ 70% of 1 RM Front Squat

Extra Credit – This is the stuff that makes you AWESOME – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x weighted Sit Up
MAX x Reverse Crunch – Use A Bench/GHD/Post On Rig

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