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WOD 081915: Sometimes you just have to bro out


CrossFit Novem: Strength: Bench Press Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 7 Minute AMRAP 10 Walking Lunges (Back Racked) (115/75) (1,2,3…) 10 Bar Facing Burpees – 2 Minute Rest – 7

CrossFit Novem:

Strength:

Bench Press

Warm Up Sets:

3 Reps w/ Bar

3 x @ 50%

3 x @ 55%

Work Sets:

3 x @ 70%

3 x @ 75%

3+ x @ 80%

Conditioning:

7 Minute AMRAP

10 Walking Lunges (Back Racked) (115/75)

(1,2,3…)

10 Bar Facing Burpees

– 2 Minute Rest –

7 Minute AMRAP

200m Run

10 C2B Pullups

Novem BootCamp:

WOD 1:

15 Min AMRAP

10 Step Ups + Back Lunge

10 Ball Slams

10 Straight Leg Sit Ups

*Buy In + Every 3 min = 5 Burpees (0:00, 3:00, 6:00, 9:00, 12:00)

burpees do NOT contribute to score.

WOD 2:

2 Min ME

Wall Balls

Singles or Doubles

SSD Knee Tucks

*1 minute rest between movements.

Novem Barbell Club:

Sn Pull + Sn + OHS, 2 sets @ 65, 1 @ 70, 1 @ 75%

Clean pull + hang clean + clean, 2 sets @ 65, 1 @ 70, 1 @ 75%

“Superman”/Hollow-body cool down 3 x 6

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