(215) 291-2968 Tuesday - May 21, 2019

WOD 072415: Super Sets Bro


CrossFit Novem: Strength: Super Setting Between: Single Leg Lunge on Bench 5×10 (1,2,3..) (Up on Weight Every Set Using 2 KBs or 2 DB) Rest 60 Sec Strict Tempo Pullups 4×5 Tempo Count: 2 Count Up/ 3 Hold at Top / 2 Count Down 60 Sec Rest  Conditioning: 12 Minute AMRAP 10 Box Jump Overs

CrossFit Novem:

Strength:

Super Setting Between:

Single Leg Lunge on Bench

5×10 (1,2,3..)

(Up on Weight Every Set Using 2 KBs or 2 DB)

Rest 60 Sec

Strict Tempo Pullups

4×5

Tempo Count: 2 Count Up/ 3 Hold at Top / 2 Count Down

60 Sec Rest

 Conditioning:

12 Minute AMRAP

10 Box Jump Overs (24/20″)

15 Ring Rows

10 Push Jerk (115/75#)

Novem BootCamp:

WOD 1:

Alternating Tabatas

Calorie Row and SSD Knee Tucks

Wall Balls and Mountain Climbers

DB Snatch and Russian Twists

Toes thru Rings and Drop Squats

*1 minute rest between stations.

WOD 2:

6 Min EMOM

Buy In: 5 Dive Bomber Push Ups

Rest of Min: Straight Leg Sit Ups

 

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo