(215) 291-2968 Monday - Aug 08, 2022

WOD 030421: Thursday’s Gumbo


NovemFit & Hybrid: Strength: FIT Cluster Complex 1 Power Clean + 1 Front Squat + 1 Thruster *working up in weight each round* *15:00 Cap* HYBRID / BC 5RFT 10 Side Lying HIp Raises (R) 14 OHWL (25/15) w/ 1 DB 10 Side Lying Hip Raises (L) 14 KB Russian Swings *15:00 Cap* Conditioning: 5x

NovemFit & Hybrid:
Strength:
FIT
Cluster Complex
1 Power Clean + 1 Front Squat + 1 Thruster
*working up in weight each round*
*15:00 Cap*

HYBRID / BC
5RFT
10 Side Lying HIp Raises (R)
14 OHWL (25/15) w/ 1 DB
10 Side Lying Hip Raises (L)
14 KB Russian Swings
*15:00 Cap*

Conditioning:
5x 4:00 to complete
3 Bear (95/65#) BC: 3 Human Makers (25/15#x2)
9 Burpees
18/16 Cal Bike
*finish early rest* *get caught – 20:00 AMRAP*

RX+:
5x 4:00 to complete
3 Bear (135/95#)
9 Burpees
18/16 Cal Ski
*finish early rest*

BootCamp & Zoom:
WOD 1:
15 Minute AMRAP
10 Box Dips / Ring Dips
20 Duck Under Jumping Squats
10 Devil Press (25/15)

WOD 2:
12 Minute AMRAP
10 Side Lying HIp Raises (R)
20 OHWL (25/15) w/ 1 DB
10 Side Lying Hip Raises (L)
20 Russian Swings

Cashout:
3 Rds
30 Banded Pull Aparts
1 Minute Plank
Rest as needed

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

Weightlifting Hybrid:
Power Snatch or Clean – on high blocks
*working on hitting full extension and using the legs
(5-7 sets) Doubles to a Max for the Day
then
Drop Sets (3) 2 @ 70% of the Days Best

Front Squats
Build to 75%
(4) 3 x @ 75%
1 x @ 80%
1 x @ 83%
1 x @ 85%

Accessories:
3 RNFT
10-15 DB Bench Press
10-15 DB Skull Crushers
10-20 Alt. High Plank DB Pull Throughs

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