Tuesday WOD 16-10-18

October 15th, 2018

Tuesday WOD 16-10-18

FITNESS
Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (75/55)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (105/75)

OPEN & PERFORMANCE
Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail” 
AMRAP 3:
12/9 Calorie Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (155/105)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Power Clean
Build to Heavy 5-Rep Touch and Go

Row Conditioning
12 Minute Row

Minute 1: 2k Pace +20 Seconds
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace

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