Saturday WOD 17-11-18
November 16th, 2018
Saturday WOD 17-11-18
FITNESS
“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 105/75
Round 5: 115/80
OPEN & PERFORMANCE
“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Rope Climb Conditioning
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike
Deadlift
9 Sets Total:
3×3 at 72%
3×3 at 77%
3×3 at 82%
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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