Thursday WOD 27-12-18
December 26th, 2018
Thursday WOD 27-12-18
FITNESS
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Fx – (75/55)
PERFORMANCE
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Px – (115/80)
OPEN
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (115/80)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups
Rest as Needed Between Rounds
Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a Moderate Load
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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