(215) 291-2968 Thursday - Jul 29, 2021

WODs

Workout of the day.

  • WOD 072921: Thursday’s Fitness

    WOD 072921: Thursday’s Fitness

    NovemFit & Hybrid: Strength FIT: Snatch + Snatch Balance (8 sets) 1+1 @ AHAP *18:00* HYBRID: For Time: 30/24 Cal Row / Ski 20 Situps 10 SA Hang DB C&J 400m Run Conditioning: 6 RFT Echo 20/13 Cal, Air 24/16, C2 650 Meters 7 Overhead Squats (115/75#) BC: DBx1 S.A. Squat Snatch 7/7 30 double

  • WOD 072721: Tuesday Is A Reload

    WOD 072721: Tuesday Is A Reload

    NovemFit & Hybrid: Strength FIT: Front or Back Squat (5) 5 @ 75% – Deload before we test *keep it light and easy y’all *18:00* HYBRID: For Time 400m Run 100 DUs / 200S / 50 SSD 30 Slam Ball Clusters (30/20) 400m Run 30 Alt DB Snatches (35/25) 100 DUs / 200S / 50

  • WOD 072621: Monday’s Tricks

    WOD 072621: Monday’s Tricks

    NovemFit & Hybrid: Strength FIT Power Clean + Hang Clean + Jerk (8 sets) 1+2+1 working up in weight *18:00* HYBRID / BC 5 RFT 15 DB Hang Power Cleans 12 DB Gorilla Row 9 Burpee Box Jumps *18:00 Cap* Conditioning: For Time: 21-15-9 Front Squats (135/95#) Ring Dips (Sub Horns or Bands) *14:00 Cap*

  • WOD 072521: Sunday’s Franalicious.

    WOD 072521: Sunday’s Franalicious.

    NovemFit & Hybrid: Strength: FIT: Thrusters working up to a Heavy 3RM for the day from the floor *18:00* HYBRID / BC 15:00 AMRAP 500m /450m Row 200m Run 15 Box Jumps / Plyo Step Ups Conditioning: For Total Time: 2x 21 Pull ups or RIng Rows 21 Thrusters (75/55#) 15 Pull ups or RIng

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