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

WOD 032222: Tuesday’s Freeze Frame


NovemFit & Hybrid: Strength: 12:00 EMOM 2 Pause Back Squats @ AHAP Start around 60% and add weight each round. Pause for a full 1-second at the bottom. HYBRID: 12:00 EMOM A) 20 SL Foam Roller Glute Bridges (10/10). *squeeze a foam roller between the knees* B) 10-16 Bulgarian Split Squats (heavy as possible) C)

NovemFit & Hybrid:
Strength:
12:00 EMOM
2 Pause Back Squats @ AHAP

Start around 60% and add weight each round.
Pause for a full 1-second at the bottom.

HYBRID:
12:00 EMOM
A) 20 SL Foam Roller Glute Bridges (10/10).
*squeeze a foam roller between the knees*
B) 10-16 Bulgarian Split Squats (heavy as possible)
C) 20 Lower Leg Figure 8

Conditioning:
4 Rounds For Time:
10 Push Ups
15 Toes To Bar (30 Alt V-Ups)
14/11 Cal Echo or 250/200 Meters Row/Ski
(ARMS ONLY)

*15:00 Cap*

BootCamp:
WOD 1:
4 RFT
20 Cal Row
20 Alt DB Snatch
20 HR Pushups

Rest 2 Minutes Between Rounds

WOD 2:
12 Minute EMOM
A) 20 SL Glute Bridges (10/10). For bonus use put foam roller on knees
B) 10-16 Bulgarian Split Squats (heavy as possible)
C) 20 Lower Leg Figure 8

Weightlifting:
Classic Lifting:
Push Press
4 x 4 working up, from floor

Power Snatch
5 x 3 @ 65%

Jerk
5 x 3 @ 70%

Jerk Dips
4 x 3 @ 105%

Banded SA DB Strict Press
3 x 8/8

Powerlifting:
Bench Press
5 x 8 working up

Plyo Pushups
3 x 8 x12

Weighted Ring Dip
4 x 8

Banded Pull Aparts
2 x 20-30

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