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WOD 092521: Saturday’s Split The Bill


NovemFit & Hybrid: Teams Of Two “Mixed Tape” For Time 2K Row 100 Deadlifts (95/65#) BC: KBx2 100 H/R Push Ups 80 Power Cleans (95/65#) BC: DBx2 80 Wall Balls (20/14#) (10/9ft) 60 Push Press (95/65#)) 60 Box Jumps (24/20″) 40 Thrusters (95/65#) 40 Butterfly Sit ups 20 Snatches (95/65#) BC DBx2 Hang 20 Burpees

NovemFit & Hybrid:
Teams Of Two
“Mixed Tape”
For Time
2K Row
100 Deadlifts (95/65#) BC: KBx2
100 H/R Push Ups
80 Power Cleans (95/65#) BC: DBx2
80 Wall Balls (20/14#) (10/9ft)
60 Push Press (95/65#))
60 Box Jumps (24/20″)
40 Thrusters (95/65#)
40 Butterfly Sit ups
20 Snatches (95/65#) BC DBx2 Hang
20 Burpees
1 Mile Run

*one works, one rests. split reps however*

**40:00 Cap**

Run Subs:
2K Row
3200 M C2

BootCamp:
WOD 1:
Teams of Two
For Time:
96/64 Cal Echo
50 DBx2 Clean & Jerks (35/25#)
96/64 Cal Echo
100 Burpees
96/64 Cal Echo
150 Wall Balls (20/14#)

*40:00 Cap*

*one works, one rests. split reps however*

Weightlifting:
Snatch
work up to a heavy single

Clean & Jerk
work up to a heavy single

Front Squat
working up in weight each set
8,6,4,3 reps

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Example Patterns

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