CROSSFIT FENWAY BLOG

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WOD – Saturday, September 30th 2017 – Conditioning

Endurance WOD
straight row
1k row
:30 rest
500m row
:30 rest
500m row
:30 rest
250m row x 4 –
rest :30

CORE
100 weighted situps

PARTNER WOD
3 person partner wod (switch every time someone finishes the thrusters and cal row)

Partner A
15 thrusters
10 cals on rower

Partner B and C
Amrap of
10 burpee box jumps 24/20
20 KB DL (70/53)
30 alt db snatches (50/35)
40 pushups

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WOD – Friday, September 29th 2017 – Conditioning

Warm-Up
EMOM x 9
1 = :20 singles + 5 light KB swings
2 = 5-7 strict pull-ups or ring rows + 10 air squats
3 = :20 doubles + 5 burpees

Strength
4 Sets
5 weighted supinated at 90% of last week
after each set
:15-:30 hold at top of ring
rest :30
:15-:30 at bottom of ring dip

WOD
AMRAP 14
6 KB Swings
7 Pullups
8 Goblet Squats (70/53)
9 burpees

*Goal is to go Ub whole workout!