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

WOD 090317: Sunday Is Always A Good Day


CrossFit: Strength: Bench Press 5 x @ Barbell 5 x @ 55% 5 x @ 65% 5 x @ 75% (3) 5 x @ 80% Conditioning: 18 Minute Alt. EMOM (A) M.E. Strict Pull Ups (B) M.E. Calories on Bike (C) M.E. Push Press (95/65#) (D) M.E. Calories on Rower RX+: 18 Minute Alt. EMOM

CrossFit:

Strength:
Bench Press
5 x @ Barbell
5 x @ 55%
5 x @ 65%
5 x @ 75%
(3) 5 x @ 80%

Conditioning:
18 Minute Alt. EMOM
(A) M.E. Strict Pull Ups
(B) M.E. Calories on Bike
(C) M.E. Push Press (95/65#)
(D) M.E. Calories on Rower

RX+:
18 Minute Alt. EMOM
(A) M.E. Butterfly Pull Ups
(B) M.E. Calories on Bike
(C) M.E. Push Jerk (135/95#)
(D) M.E. Calories on Rower

BootCamp:

WOD 1:
For Time
Buy IN
40 HR Pushups
then
5 Rounds
400m Run or 500m Row or 1200m Bike
16 2xKB Front Rack Reverse Lunge (24/16)
then
30 Ring Dips

Cashout:
4 Rds
1 Minute
X-Situps
Rest 30 Sec
1 minute
Boat Pose or Hollow Hold
Rest 30 Sec

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