Wednesday WOD 13-2-19

February 12th, 2019

Wednesday WOD 13-2-19

FITNESS
“Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/80)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/65)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (75/55)
27/21 Calorie Bike

PERFORMANCE
“Sole Cycle”
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

OPEN
“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
27/21 Calorie Bike

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Body Armor
5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

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