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WOD 031822: Friday High Fives


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: 16:00 AMRAP 10 Hang KB Pull and Press 10-15 Med Ball Cleans 20 Alt Plyo Step Ups 20 GTO w/ Plate Conditioning: For Time: 50 Shoulder

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:
16:00 AMRAP
10 Hang KB Pull and Press
10-15 Med Ball Cleans
20 Alt Plyo Step Ups
20 GTO w/ Plate

Conditioning:
For Time:
50 Shoulder to Overhead (115/85#)
3,000 Meter Row
100 Burpee Box Jumps (24″/20″)

Partition However You’d Like

35:00 Cap

RX+:
(135/95#)

HYBRID:
Dumbbells (35/25#x2)

BootCamp:
WOD 1:
16 Minute EMOM
A) 10 Hang KB Pull and Press
B) 10-15 Med Ball Cleans
C) 20 Alt Plyo Step Ups
D) 15-20 GTO w/ Plate

WOD 2:
“BC Fight Gone Bad”
3 Rds
1 Minute Each Station ME
A) Wallballs (20/14) (10/9)
B) KB SDLHP (24/16)
C) Box Jumps (20)
D) DB Push Press (25/15)
E) Cal Row
F) Rest

Weightlifting:
Classic Lifting:
Snatch
6 x 1 Build to Heavy 1, non-max

Clean and Jerk
6 x 1 Build to Heavy 1, non-max

Push Press
3 x 5 @70%

Optional: Back Squat
3 x 5

Opitional: Tricep Pushdown
3 x 12-15

Powerlifting:
Push Press
3 x 12 @ 65%

Waiter Walk
3 x :40/:40

Tricep Pushdown
3 x 12-15

2 x 10 Weighted YTW (light)

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