(215) 291-2968 Friday - Jan 28, 2022

WOD 052821: Friday’s Taming Of The Beast!


NovemFit & Hybrid: Strength: FIT: Press (No Racks) (5) 6 x @ 70-75% or RPE of a 7-8 *18:00 HYBRID: 4 RFT 14 Alt DB Snatch 20 Bear Hug Rev DBall Lunges 200m Run *16:00 Conditioning: 2x 5:00 AMRAP Max Ring Dips / Box Dips 20 Box Jump (24/20″) – 2:00 rest – 5:00 AMRAP

NovemFit & Hybrid:
Strength:
FIT:
Press (No Racks)
(5) 6 x @ 70-75% or RPE of a 7-8
*18:00

HYBRID:
4 RFT
14 Alt DB Snatch
20 Bear Hug Rev DBall Lunges
200m Run
*16:00

Conditioning:
2x
5:00 AMRAP
Max Ring Dips / Box Dips
20 Box Jump (24/20″)
– 2:00 rest –
5:00 AMRAP
Max Push Press (75/55#) *cant only rest at the top – not on shoulders 🙂 * BC: DBs
20 Cal Bike
– 2:00 rest –

Two scores = Max Dips & Max Push Press

RX+:
Same.

BootCamp & Zoom:
WOD 1:
5 RFT
14 Alt DB Snatch
20 Wallball Lunges
200m Run / 15/12 Cal Bike Erg / Ski Erg

*90s Rest*

WOD 2:
3 Rds
40s W / 20s R
Leg Lifts
V-Ups
Plank Hip Twists

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

Weightlifting Hybrid:
Bench Press
(5 sets) Find a 3RM

3x Super Set
1A) Banded Seat Rows
Max Reps
1B) DB Split Stance RDLs
12 x @ Go heavier than two weeks ago

Accessories
3 RNFT
8-10 Arnold Presses
8-10 BB Bicep Curls

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