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Tuesday WOD 22-1-19

January 21st, 2019

Tuesday WOD 22-1-19

FITNESS

“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (75/55)
9 Push Jerks (75/55)

OPEN & PERFORMANCE
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 – 30% of Max Ring Muscle-ups
On the 4:00 – 40% of Max Ring Muscle-ups
On the 6:00 – 50% of Max Ring Muscle-ups
On the 8:00 – 40% of Max Ring Muscle-ups
On the 10:00 – 30% of Max Ring Muscle-ups

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

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

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