Monday WOD 17-12-18
December 16th, 2018
Monday WOD 17-12-18
FITNESS
Back Squats
3 Sets of 5
“Freddy Krueger”
21-15-9
Kettlebell Swings (53/35)
Burpees
OPEN & PERFORMANCE
Back Squats
3 Sets of 5
“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds
Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Handstand Push-ups
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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