Monday WOD 10-12-18
December 9th, 2018
Monday WOD 10-12-18
FITNESS
“Jump Start”
90 Single Unders
30 Dumbbell Snatches (35/25)
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Toes to Bar
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Dumbbell Snatches (35/25)
OPEN & PERFORMANCE
“Jump Start”
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch
Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
Max Ring Muscle-ups
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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