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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