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

WOD 091617: Team Cindy With A Twist!


CrossFit: 25 Minute AMRAP Teams of 3 “TEAM CINDY” 5 Pull Ups 10 Push Ups 15 Air Squats Continuous Effort 200 Meters Plate Over Head March (45/25#) *one athlete is always Marching the Plate OH ** one athlete works at a time on the AMRAP – *** switch as needed BootCamp: Group of 3 Deck

CrossFit:

25 Minute AMRAP
Teams of 3
“TEAM CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats
Continuous Effort
200 Meters Plate Over Head March (45/25#)

*one athlete is always Marching the Plate OH
** one athlete works at a time on the AMRAP –
*** switch as needed

BootCamp:
Group of 3
Deck of Cards
Diamonds Burpees
Clubs OHWL
Hearts Jumping Squats
Spades DB Thrusters
Jokers 1 Minute Plank Hold (All Three)
Aces: 20 Box Jumps (Splite Between Group)

One person works One person Rests One Person
Run 250m, Row 400m, or Bike 750m
Switch each tiime one person is done the row, bike or run

*25 Minute Cap

Novem Barbell Club:
2 rounds:
10 SL Glute Bridges + :03 hold
10 Hollow Rocks
10 Supinated Theraband Pull Aparts w/:03 Eccentric (palms up thumbs out)
10 Banded Good Mornigs

Back Squat Triples
warm up to 83-85% of your 1RM
then
(5) x 3 @ 85-88%

2 Snatch Lift Off + 2 Snatch Deadlift + 2 Hang Snatch Pulls (elbows soft – shoulders HIGH!)
(5) x 1 + 1 + 1 @ 73-75% of your best Snatch

Tall Cleans
(5) x 2 @ light to modertae (speed under the bar – tippy toes – shoulderd pinned to ears)

Clean Doubles
take 5-7 sets to build to a heavy double for the day
then
(3) x 1 @ 90% (OTDB)

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