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

WOD 011421: Thursday Let’s Meet At The Disco


NovemFit & Hybrid: Strength: FIT 15:00 tp work up to a heavy complex 1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS work as heavy as possible. BC 6 Rounds on the Bike 1:00 on (Fast) 1:00 off (slow) Conditioning: 12:00 AMRAP 5 Hang Power Santches (95/65#) BC 5/5 Alt DB Snacthes

NovemFit & Hybrid:
Strength:
FIT
15:00 tp work up to a heavy complex
1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS
work as heavy as possible.

BC
6 Rounds on the Bike
1:00 on (Fast) 1:00 off (slow)

Conditioning:
12:00 AMRAP
5 Hang Power Santches (95/65#) BC 5/5 Alt DB Snacthes (35/25#)
7 OHS (95/65#) BC: 7/7 S.A. Alt DB Cleans (35/25#)
9/9 Rev. Lunges
200 Meter Run

BootCamp & Zoom:
WOD 1:
20 Minute AMRAP
40 Air Squats
30 Box Jumps
20 Pushups
10 2xKB DL

90s Rest After Each Round

WOD 2:
3 RNFT
25 Crunches
10/10 SA Tempo Bent Over Row (@3111)
10/10 SL Glute Bridge

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

Weightlifting:
Oly:
Power Clean or Snatch
(3) 3 x @ 70% of your 1 RM
(2) 2 x @ 75-80%

Snatch Grip Push Press (Behind The Neck)
*if BTN bothers you switch to Push Press in front
(2) 3 x @ 70% of Snatch or Push Press
(3) 2 x @ 75%

Overhead Squat
(5) 3 x @ 70-80% of your 1RM Snatch

Clean Pull
(5) 3 x @ 90% of your 1RM Clean

Power:
Bench Press

(1) 3 x @ 70%
(1) 3 x @ 80%
(1) 3+ x @ 90%

*these percents are based off 90% of your previous 1RM* 

Accessories:
(3) 5-10 x Tempo Ring Rows (1 ct. up 5 ct. down)
(3) 12 x DB Alt. Bench (arms ext. in rest)
(3) 15 x DB Bent OVer Rows

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