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Friday WOD 30-11-18

November 29th, 2018

Friday WOD 30-11-18

FITNESS
“Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/80)
After Each Round:
15 AbMat Sit-Ups
42 Single Unders

OPEN & PERFORMANCE
“Roomba”
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/80)
After Each Round:
15 AbMat Sit-Ups
21 Double Unders

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Conditioning
For Time:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar

Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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