WOD 012822: Friday’s We Fly!
NovemFit & Hybrid: Strength: Snatch 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% 1 Rep @ 90% HYBRID: 15 Minute AMRAP 20 Plyo Step Ups 10 Cal Row 20 S2S Ball …
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WOD 012722: Thursday’s EMOM City!
NovemFit & Hybrid: Conditioning: 30 Minute EMOM A) Cal Echo B) Russian Swings (32/24) C) Cal Ski D) Situps E) Cal Row E) Rest Total Reps each Round Cashout: 3 RNFT 10 Arnold Press 10 Bicep Curls + Hammer Curls 10 1.5 Goblet Squats BootCamp: WOD 1: 32 Minute EMOM A) ME Battle Rope Burpees …
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WOD 012622: Wednesday’s Laddering Up
NovemFit & Hybrid: Strength: Front Squats 6×2 Working Up to Heavy 2 Rep for the Day 18 Minutes HYBRID: 15 Minute AMRAP 8 DB Thrusters (35/25) 12 Renegade Rows (1 R, 1 PU, 1 R, 1 PU) 16 KB Swings (24/16) Conditioning: 12 Minute AMRAP Ladder up by 3 of 2xDB Front Squats (50/35) C2B …
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WOD 012522: Tuesday’s One Hundo
NovemFit & Hybrid: Strength: Press 4×5 @70% 1×5+@70% HYBRID: 3 RFT 30 Cal Echo 20 Wallballs (20/14) (10/9) 20 V-Ups Conditioning: For Time 100 DU (Singles) 1000m Row / Ski 100 SA OH Step Back Lunge (50/35) 1000m Row / Ski 100 DU (Singles) 25 Minute Cap BootCamp: WOD 1: 5 RFT 30 Cal Echo …
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WOD 012422: Monday’s Heavy Lifting.
NovemFit & Hybrid: Strength: Deadlift 5×3 50%, 60%, 70%, (2) 3x @80-85% Last set if it feels good go for more than 3 reps 18 Minutes HYBRID: 15 Minute AMRAP 40 Double Unders (Singles) 20 DB Push Press 10 Ring Rows / Pullups Conditioning: “Marston” 20 Minute AMRAP 1 DL (405/285) 10 T2B (20 Situps) …
