(215) 291-2968 Monday - Feb 18, 2019

WOD 070216: Pet Rock!


CrossFit Novem: Team Movement Prep 2 Rounds 5 Hang Power Cleans 5 Thrusters 5 Hang Power Snatch 5 OHS 5 KB Swings (16/12) Conditioning: Team WOD Teams of 2 Pet Rock (32/24)   12 Minute AMRAP 10 Thrusters (115/75) 20 Lateral Hops over Bar (1,2,3…) 200m Run 2 Minute Rest   12 Minute AMRAP 10

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Hang Power Cleans

5 Thrusters

5 Hang Power Snatch

5 OHS

5 KB Swings (16/12)

Conditioning:

Team WOD

Teams of 2

Pet Rock (32/24)

 

12 Minute AMRAP

10 Thrusters (115/75)

20 Lateral Hops over Bar (1,2,3…)

200m Run

2 Minute Rest

 

12 Minute AMRAP

10 OHS (115/75)

15 KB Swings (32/24)

20 Cal Row

*One Person Does Entire Round Before Switching. One person works one person holds pet rock

Novem BootCamp:

WOD 1:

Teams of 2 – Relay style

(One person works /Other person Planks)

8 Minute AMRAP

10 Ball Slams

10 Walking Lunges (1, 2, 3…)

2 Minute Rest

 

8 Minute AMRAP

10 Cal Row

10 Goblet Squats

2 Minute Rest

 

8 Minute AMRAP

20 Doubles/ 50 Singles

10 X Sit Ups (1, 2, 3…)

WOD 2:

Ca$hout

5 Min AMBAP (As many burpees as possible!)

Team: 1 person Runs 250m/

1 person Max Effort Burpees!

Novem Barbell Club:

Continue Barbell Programming!

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