Saturday WOD 26-1-19

January 25th, 2019

Saturday WOD 26-1-19

FITNESS
“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (35/25)
10 Pull-ups
20/14 Calorie Bike

PERFORMANCE
“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Pull-ups
20/14 Calorie Bike

OPEN
“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50′s/35′s), 1 Bar Muscle-Up
2 Devils Press (50′s/35′s), 2 Bar Muscle-Up
3 Devils Press (50′s/35′s), 3 Bar Muscle-Up

Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

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