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WOD 101921: Tuesday’s Choose Your Own Adventure!


NovemFit & Hybrid: Conditioning: For Time 300 DUs (600S, 150 SSD) 2 Mile Run 100 T2B (200 Situps) Partition However you Want *30 Minute Cap* Run Sub: 3200m Ski / 4000m Row / 8000m C2 Strategy: 4 Rds: 75 DUs, 800 Meter Run, 25 T2B or 1 Mile Run, 10 Rds: 30 DUs, 10 T2B,

NovemFit & Hybrid:
Conditioning:
For Time

300 DUs (600S, 150 SSD)
2 Mile Run
100 T2B (200 Situps)

Partition However you Want

*30 Minute Cap*

Run Sub:
3200m Ski / 4000m Row / 8000m C2

Strategy:
4 Rds: 75 DUs, 800 Meter Run, 25 T2B

or
1 Mile Run, 10 Rds: 30 DUs, 10 T2B, 1 Mile Run

After Party:
3 RNFT
10 GHD Glute Ham Raises
0:30 Hollow Hold
10 GHD Back Extensions
0:30 Superman Hold

BootCamp:
WOD 1:
15 Minute AMRAP
20 Alt DB Snatch
40 DUs (120S, 20SSD)
20 Curtsey Lunges

WOD 2:
For Time:
1k Row
50 T2B (100 Situps)
30 DB Step Overs (2xDB) (35/25) (20)

Classic Weightlifting:
A) Snatch @ Knee
5@40%, 50%, 55%, 60%, 65%

B) BTN Push Jerk
5@40%, 50%, 55%, 60%, 65%

C) Snatch Grip Lift off 3 sec pause @ knee
5@50%, 60%, 65%, 70%, 75%

D) Front Squat
5@50%, 60%, 65%, 70%, 75%

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

B) Press
5×5@50%

C1) Tempo 1.25 Goblet Squats
(3D, 2H, 1U)
4×10

C2) Tempo Pushups
(3D, 2H, 1U)
4x ME

D) Calf Raises
4×20

Predefined Skins

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Example Patterns

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