(215) 291-2968 Tuesday - Jan 26, 2021

WOD 011021: Sunday’s Long Haul…


NovemFit & Hybrid: Strength: Push Press (from the Ground) Take 18 Minutes to work up to a heavy 3RM for the day go fast, go slow – just work up to something heavy in 18:00 “max out” too early – strip it down and finish the clock Conditioning: 10:00 AMRAP: 2 Box Jumps or Step

NovemFit & Hybrid:
Strength:
Push Press (from the Ground)
Take 18 Minutes to work up to a heavy 3RM for the day
go fast, go slow – just work up to something heavy in 18:00
“max out” too early – strip it down and finish the clock

Conditioning:
10:00 AMRAP:
2 Box Jumps or Step Ups (24/20″)
30 Double Unders (60 Singles, 15 SSDs)
2 Hang Squat Cleans (75/55#)
Ladder Up by 2’seach round on the OHWL + HSQCLN

ex = 10,30,10 : 12,3012 : 14 30 14 : 16 30 16… etc.

BootCamp & Zoom:
Movement Prep:
3 Rds
1 Minute Row
20 Singles / DUs
3 Pullups / Ring Row
5 Pushups
5 Air Squats

WOD 1:
For Time
2K Row
150 Double Unders (450 S, 75 SSD)
10 Rounds of Cindy

1 Rd of Cindy
5 Pullups / Ring Row
10 Pushups
15 Air Squats

ZOOM LINKS:
9:00AM

Novem Yoga:
ZOOM LINKS:
11:30AM

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