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

WOD 091221: Sunday’s Chicago


NovemFit & Hybrid: Strength: Strict Press 5-5-5-5-5 Increase the load across each set Score = Log loads across all sets *15:00* Hybrid: For Time 5000 M C2 *12:00* FIT & HYBRID: 10 Rounds For Time 25 Double Unders (50 Singles / 13 SSDs) 6 Seated BB Strict Press (55/35#) 4 Bar Facing Burpees Finish With

NovemFit & Hybrid:
Strength:
Strict Press
5-5-5-5-5
Increase the load across each set
Score = Log loads across all sets
*15:00*

Hybrid:
For Time
5000 M C2
*12:00*

FIT & HYBRID:
10 Rounds For Time
25 Double Unders (50 Singles / 13 SSDs)
6 Seated BB Strict Press (55/35#)
4 Bar Facing Burpees
Finish With
75 V-Ups (Sub Tuck Ups)

Score = Total time required to complete the workout.
*20:00 Cap*

BootCamp:
WOD 1:
For Time
18-15-12-9-6-3-2-1
D-Ball Over the Shoulder (AHAP)
*before each round 8/5 Echo Cals, 10/7 AB*

WOD 2:
Tabata Finisher
A1) 4 Rounds, :20 on / :10 off – A2) 4 Rounds :20 on / :10 off
A1) Air Squats
A2) Rev. Lunges
2:00 Rest
B1) 4 Rounds, :20 on / :10 off – B2) 4 Rounds :20 on / :10 off
B1) Push Ups
B2) Plank Shoulder Taps

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