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WOD 061116: Double Trouble!


CrossFit Novem: Team Movement Prep 2 Rounds 5 Power Snatch 5 OHS 5 Ring Dips 5 RDL and then Warmup DL Conditioning: Double Trouble: Team WOD Teams of 2 Relay style (Each person does one round) One person works other person is in Plank 8 Minute AMRAP 200m Run 10 OHS (95/65) 2 Minute Rest

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Power Snatch

5 OHS

5 Ring Dips

5 RDL and then Warmup DL

Conditioning:

Double Trouble:

Team WOD

Teams of 2 Relay style (Each person does one round)

One person works other person is in Plank

8 Minute AMRAP

200m Run

10 OHS (95/65)

2 Minute Rest

8 Minute AMRAP

10 Cal Row

10 Deadlifts (225/155)

2 Minute Rest

8 Minute AMRAP

10 Cal AD

10 Ring Dips

 

Novem BootCamp:

WOD 1:

Teams of 2 – Stadium Style Relay

6 Min AMRAP

100 m Row

5/5 Side Plank w/Rotation

-90 sec rest-

6 Min AMRAP

5 Tire Flips

20 Air Squats

-90 sec rest-

WOD 2:

6 Min AMRAP

20 Singles or Doubles

10 DB Push Press

-90 sec rest-

6 Min AMRAP

5 Pull Ups

Mountain Climbers (1,2,3…)

Novem Barbell Club:

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