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WOD 092621: Sunday’s Musical Chairs


NovemFit & Hybrid: Strength: Strict Press 5-5-5-3-3-3-1-1-1 Increase the load across each set *15:00* Hybrid: 15 Minute AMRAP 21 Ball Slams (30/20) 12 Alt DB Snatches (35/25#) 15 V-Ups 12 DB Goblet Squat (35/25) 200 Meter Run Conditioning: 12:00 AMRAP: 30m Double Dumbbell Overhead Carry (50/35#) 90 Double Unders RX+: 30 Meter Handstand Walk BootCamp:

NovemFit & Hybrid:
Strength:
Strict Press
5-5-5-3-3-3-1-1-1
Increase the load across each set

*15:00*

Hybrid:
15 Minute AMRAP
21 Ball Slams (30/20)
12 Alt DB Snatches (35/25#)
15 V-Ups
12 DB Goblet Squat (35/25)
200 Meter Run

Conditioning:
12:00 AMRAP:
30m Double Dumbbell Overhead Carry (50/35#)
90 Double Unders

RX+:
30 Meter Handstand Walk

BootCamp:
WOD 1:
20:00 AMRAP
10 D-Balls Over Shouler
20 Alt DB Snatches (35/25#x1)
10 DB Goblet Squat (35/25#x1)
30 Double Unders or Singles

WOD 2:
3x – :30 on / :30 off – MAX
A) Walk Out + Push Ups
B) Hollow Rocks
C) Boat Pose Hold

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