(215) 291-2968 Saturday - Feb 23, 2019

WOD 092917: Suns Out Guns Out!


CrossFit: Conditioning: For Time 120 Double Unders (360S, 60SSD) 100 Air Squats 800m Run 40 Alt DB Snatch (50/35) 600m Run w/Med Ball (20/14) 30 Cal Bike / 35 Cal Row Cash Out: 2-3 Sets not for Time 20 Barbell Curls (45/35) 20 Banded Pull Aparts 20 Skull Crushers 10/10 Clam Shells RX+: For Time

CrossFit:
Conditioning:
For Time
120 Double Unders (360S, 60SSD)
100 Air Squats
800m Run
40 Alt DB Snatch (50/35)
600m Run w/Med Ball (20/14)
30 Cal Bike / 35 Cal Row

Cash Out:
2-3 Sets not for Time
20 Barbell Curls (45/35)
20 Banded Pull Aparts
20 Skull Crushers
10/10 Clam Shells

RX+:
For Time
120 Double Unders
100 Air Squats
800m Run
40 Alt DB Snatch (50/35)
600m Run w/Med Ball (25/20)
30 Cal Bike / 35 Cal Row

Hybrid:
WOD 1:
Same As CrossFit

Cash Out:
Same as CrossFit

BootCamp:
WOD 1:
ME AMRAP
90-60-30-60-90
Ring Rows
Single Leg Step Up and Back Lunge
DB Strict Press

*1 Minute of Rest after Each Round

WOD 2:
10 Minute Alt EMOM
1) ME Cal Row
2) ME SSD Knee Tucks
3) ME HR Pushups
4) ME Cal Bike

Novem Barbell Club:
10 SL Glute Bridges + :03 hold
10 Hollow Rocks
10 Supinated Theraband Pull Aparts w/:03 Eccentric (palms up thumbs out)
10 Banded Good Mornigs

Power Snatch
build up to 70% of your 1 RM – not sure no misses, but moderate
then (4) 1 x @ 65%

Power Clean & power Jerk
build up to 70% of your 1 RM – not sure no misses, but moderate
then (4) 1 x @ 65%

Back Squat or Front Squat To Feel
(8) x 3 @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo