(215) 291-2968 Friday - Apr 26, 2019

WOD 040619: Novem’s Annual In-House Team Comp


For Pictures of the day’s festivities please check out it on our Facebook Page! RX: Workout One: 8:00 To establish 1 RM Front Squat Per Athlete Total Calories on Air Bike Workout Two: For Time 30-20-10 Snatches (115/75#) Burpees Over the Bar Pull Ups Workout Three: 1 Mile Run each partner must complete 800 Meters

For Pictures of the day’s festivities please check out it on our Facebook Page!

RX:
Workout One:
8:00 To establish
1 RM Front Squat Per Athlete
Total Calories on Air Bike

Workout Two:
For Time
30-20-10
Snatches (115/75#)
Burpees Over the Bar
Pull Ups

Workout Three:
1 Mile Run
each partner must complete 800 Meters
*Tie breaker is first runners time

Final:Winner Takes All:
For Time
200 Meter Buddy Carry
10 Bar Muscle Ups
10 Cleans @ (135/95#)
8 Cleans @ (155/105#)
6 Cleans @ (185/125#)
4 Cleans @ (225/155#)
Sled Push/Pull increasing weight every 15ft
(50kg/50kg)
(40kg/35kg)
(30kg/25kg)
(20kg/15kg)
Final Push/Pull 60ft switching at the 30ft mark

Scaled:
Workout One:
8:00 To establish
Max Effort Wall Ball Shots (14/10#) (10/9ft)
Total Calories on Rower

Workout Two:
For Time:
21-15-9
Alt D-all Over the Shoulder (60/40#)
Burpees Over Parrallettes
Calorie Ski Erg

Workout Three:
1 Mile Run
each partner must complete 800 Meters
*Tie breaker is first runners time

Final:Winner Takes All:
For Time
200 Meter Farmers Carry (16kg/12kg)x2
30 Ring Rows
10 Clusters @ (25/15#)
8 Clusters @ (35/20#)
6 Clusters @ (45/25#)
4 Clusters @ (50/35#)
Sled Push/Pull increasing weight every 15ft
(50kg/25kg)
(35kg/20kg)
(25kg/15kg)
(15kg/10kg)
Final Push/Pull 60ft switching at the 30ft mark

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