(215) 291-2968 Wednesday - Apr 24, 2019

WOD 082016: “31 Heroes”


CrossFit Novem: Movement Prep: 2 Rounds Warm Up Thrusters to working weight Set Up Pull Ups 5/5 Step Ups 5/5 OHWL with plate (45/25#) Conditioning: Teams of Two “31 Heroes” 31 Minute AMRAP 8 Thrusters (155/105#) 6 Rope Climbs (sub 8 strict pull ups) 11 Box Jumps (30/24”)   1 Person works on the round

CrossFit Novem:

Movement Prep:

2 Rounds

Warm Up Thrusters to working weight

Set Up Pull Ups

5/5 Step Ups

5/5 OHWL with plate (45/25#)

Conditioning:

Teams of Two

“31 Heroes”

31 Minute AMRAP

8 Thrusters (155/105#)

6 Rope Climbs (sub 8 strict pull ups)

11 Box Jumps (30/24”)

 

1 Person works on the round and Partner 2 runs 400 Meters with a (45/25# plate). When Partner 2 returns from the run, Partner 1 will go out on the run and Partner 2 continues the workout where Partner 1 left off.

Novem BootCamp:

WOD 1:

Teams of Two

Stadium Style Relay

8 Min AMRAP

250 m row

10 Burpees

10 (5/5) DB Snatch (15/25#)

-90 sec rest-

8 Min AMRAP

10 Box Jumps

20 Doubles/60 Singles

10 Sit ups

-90 sec rest-

8 Min AMRAP

10 Wall Balls

10 Toes to Bar

10 Ball Slams

Novem Barbell Club:

Continue Barbell Programming!

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