WOD 092116: Rope Climb Rebels!

CrossFit Novem: Movement Prep 2 Rounds 5 Push Press 5 Step Ups 5 Pullups Conditioning: “Danny” 20 Minute AMRAP 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pullups   Cashout 3 Rounds 30secs Hold: 1 Minute Rest L- Sit Holds on Paralletes or Rings *IF Can’t do L do Tuck Holds Novem BootCamp: WOD …

CrossFit Novem:

Movement Prep

2 Rounds

5 Push Press

5 Step Ups

5 Pullups

Conditioning:

“Danny”

20 Minute AMRAP

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pullups

 

Cashout

3 Rounds

30secs Hold: 1 Minute Rest

L- Sit Holds on Paralletes or Rings

*IF Can’t do L do Tuck Holds

Novem BootCamp:

WOD 1:

90sec – 60sec – 30sec

KB Swings

Push Ups

GTO

Russian Twists (1,2,3…)

Jumping Lunges (1,2,3…)

*No rest b/w movements, 1 min b/w rounds

WOD 2:

10 Min Skill Work 

Max Effort Rope Climbs

Or

Turkish Get Ups (work to a heavy single on each side)

Novem Barbell Club:

Continue Barbell Programming!