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WOD 101821: Monday, Wear Your Long Socks!


NovemFit & Hybrid: Strength: Power Snatch Every 3 Minutes 5-4-3-2-1 Working up to Heavy Weight 15 Minutes Hybrid: 3 RFT 400m Run 20 Burpees 20 FR KB Walking Lunge (16/12) 15 Minute Cap Conditioning: For Time 2-4-6-8-10: Power Snatches (95/65) BC: (Alt DB Snatch 4-8-12-16-20) (35/25) After Each Round: 400 Meter Row / 1000m C2

NovemFit & Hybrid:
Strength:
Power Snatch
Every 3 Minutes
5-4-3-2-1

Working up to Heavy Weight

15 Minutes

Hybrid:
3 RFT
400m Run
20 Burpees
20 FR KB Walking Lunge (16/12)

15 Minute Cap

Conditioning:
For Time

2-4-6-8-10:
Power Snatches (95/65)
BC: (Alt DB Snatch 4-8-12-16-20) (35/25)

After Each Round:
400 Meter Row / 1000m C2
2 Rope Climbs (6 Strict Pullups / 12 Ring Rows)

Rx+: (135/95)

20 Minute Cap

After Party:
3×5 Eccentric Snatch Grip Deadlifts
0:05 on the way down, Light/Moderate weight
After every set
15 Band Pull Aparts
1:00 Plank

BootCamp:
WOD 1:
6 RFT
400m Run
20 Burpees
20 FR KB Walking Lunge (16/12)

WOD 2:
3 Rds
30s W / 30s R
DB Curls
DB Hold
DB Kick Backs

Classic Weightlifting:
A) Cleans
5@40%, 50%, 60%, 70%, 75%, 75%, 70%

B) Overhead Squats
5@40%, 50%, 60%, 70%, 75%, 75%, 70%

C) Clean Pull
5@50%, 60%, 70%, 80%, 85%, 85%, 80%

D) Back Squat
5@40%, 50%, 60%, 70%, 75%, 75%, 70%

Power Lifting:
A) Back Squat
5@50%
5@55%
5@60%
5@70%
5@80%

B) Front Squats
5×5@50%

C1) Incline DB Bench
4×10-15

C2) Arnold Press
4×10-15

D) Weighted Situps
4×20

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