WOD 030722: I Smell A Monday…
NovemFit & Hybrid: Strength: Back Squat Warm Up Sets: 3 x @ 50% 3 x @ 60% 3 x @ 70% 3 x @ 75% 3 x @ 80% then 4 x @ 85% 1 x @ 90% 4 x @ 85% 1 x @ 93% 4 x @ 85% 1 x @ 95% or …
WODs
Workout of the day.
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WOD 030622: Sunday’s Macho Man
NovemFit & Hybrid: Strength: Macho Man 3 Power Cleans 3 Front Squats 3 Push Jerks (8 sets) working up each set *build to a heavy complex* *18:00 Cap* HYBRID: 4 RFT 60 DU / Penguin Hops (not singles) 12 SA DB Push Press (R) 12 SA DB Push Press (L) 36 Compass Squats 1000m Bike …
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WOD 030522: Saturday’s Fling
NovemFit & Hybrid: Conditioning: You Go, I Go 30 Rounds For Time: 5 hang power clean (95/65#) 5 push jerks 5 push ups HYBRID: Use Dumbbells *30:00 Cap* BootCamp: WOD 1: Team WOD 32 Minute EMOM 30s W / 30s R Cal on Echo Plank Shoulder Tap Pushups Ring Rows / Pullups Cal Ski Partner …
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WOD 030421: Friday Night Lights 22.2
NovemFit & Hybrid: Conditioning: *TODAY IS PARTNER COACHING* 22.2 For Time: 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 Deadlifts (225/155#) Bar Facing Burpees *10:00 CAP* Scaling Options: (185/125) (135/95#) (115/75#) (95/65#) or Double KB Deadlifts Burpeesd Over Parallettes FNL at 7:30PM Hugh vs. Rob G. Chrissie vs. Sovich FNL Hugh vs. Rob G. Chrissie vs. Sovich BootCamp: WOD 1: For Time …
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WOD 030321: Thursday’s Power Wash
NovemFit & Hybrid: Strength: Front Squat Warm Up Sets: 3 x @ 40% 3 x @ 50% 3 x @ 60% 3 x @ 70% 3 x @ 75% then 6 x @ 80% 1 x @ 85% 6 x @ 78% 1 x @ 88% 6 x @ 78% 1 x @ 90% *22:00 …
