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

WOD 011321: Wednesday is for the humps.


NovemFit & Hybrid: Mental Strength: FIT & BC 2K Row *12:00 Cap* this is a warm up 70-80% pace. Conditioning: 18:00 AMRAP 5 Pull Ups/Negatives/5/5 ThreePoint DB Row 10 Box Dips 5/5 S.A. DB Floor Press (50/35#) 20 Air Squats * :30 of rest after each round* BootCamp & Zoom: WOD 1: 15 Minute EMOM

NovemFit & Hybrid:
Mental Strength:
FIT & BC
2K Row
*12:00 Cap*

this is a warm up 70-80% pace.

Conditioning:
18:00 AMRAP
5 Pull Ups/Negatives/5/5 ThreePoint DB Row
10 Box Dips
5/5 S.A. DB Floor Press (50/35#)
20 Air Squats

* :30 of rest after each round*

BootCamp & Zoom:
WOD 1:
15 Minute EMOM
A) 3-5 Tempo Pullups / 7-10 Tempo Ring Rows @3111
B) 10/10 Tempo Split Squats @3111
C) 10/10 Side Lying Hip Raises

WOD 2:
5 Rds
4 Minutes a Round

50 DU / 150S / 25SSD
200m Run
15 2xDB Front Squats (35/25)

Finish early = rest or 20:00 AMRAP

ZOOM LINKS:
7:10AM & 5:20PM

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