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Wednesday WOD 20-2-19

February 19th, 2019

Wednesday WOD 20-2-19

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:
90 Single Unders
30/21 Calorie Bike
10 Push Jerks (115/80)

OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

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

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