(215) 291-2968 Monday - Jun 27, 2022

WOD 031922: Saturday Tag Team


NovemFit & Hybrid: Conditioning: You Go, I Go… Teams of Two 25:00 AMRAP Partner 1 Completes: 20 Air Squats 15 KB Swings (24/16kg) 10 H/R Push ups finish the round with Max Double or Single Unders When partner 1 breaks Partner 2 starts at the top of the round. Two Scores = Total Rounds &

NovemFit & Hybrid:
Conditioning:
You Go, I Go…
Teams of Two
25:00 AMRAP

Partner 1 Completes:
20 Air Squats
15 KB Swings (24/16kg)
10 H/R Push ups
finish the round with
Max Double or Single Unders

When partner 1 breaks Partner 2 starts at
the top of the round.

Two Scores =
Total Rounds & Jump Rope.

BootCamp:
WOD 1:
Teams of 2
Deck of Cards
Diamonds: T2B / K2C on Rig
Clubs: Moutain Climber Pushup
Hearts: DB Thrusters (25/15)
Spades: Cal C2

Aces: 400m Run (Both)
Jacks, Queens, Kings: 14
Jokers: 1 Minute Wall Sit (Both)

One person works one person rests

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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