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WOD 100116: AMRAPs for Two!


CrossFit Novem:  Movement Prep: 1 Round 5 Burpee Trans 5 Thrusters w/ bar 5 KB Swings   2nd Round 5 Thrusters w/ working weight Conditioning: Teams of Two 8 Minute AMRAP – relay 10 Calorie Row 10 Burpees Over the Rower – 2 Minute Rest –   8 Minute AMRAP – relay 10 Calorie Air

CrossFit Novem: 

Movement Prep:

1 Round

5 Burpee Trans

5 Thrusters w/ bar

5 KB Swings

 

2nd Round

5 Thrusters w/ working weight

Conditioning:

Teams of Two

8 Minute AMRAP – relay

10 Calorie Row

10 Burpees Over the Rower

– 2 Minute Rest –

 

8 Minute AMRAP – relay

10 Calorie Air Dyne

10 Thrusters (85/55#)

– 2 Minute Rest –

 

8 Minute AMRAP – relay

10 Wall Ball Shots (20/16kg)

10 KB Swings (24/16kg)

– 2 Minute Rest –

 

8 Minute AMRAP – relay

10 Toes To Bar

20 Air Squats

Novem BootCamp:

WOD 1:

Teams of 2

8 Minute AMRAP

15 Squat Thrusts

20 Goblet Squats (24/16)

-2 min rest-

 

8 Minute AMRAP

150m Row

20 OHWL (1,2,3…)

-2 min rest-

WOD 2:

8 Minute AMRAP

20 Doubles/50 Singles

15 Slam Ball + Star Jump

 

*One partner works, one partner Runs 250m 

*Switch when partner returns from Run

Novem Barbell Club:

Continue Barbell Programming!

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