1/15/19
WOD

20190115

CrossFit:

Chain Reaction

1 Round:

21/15 Calorie Assault Bike

21 Pull-ups

1 Round:

12 Burpees

21 Pull-ups

1 Round:

20 25ft. Shuttle Sprints

21 Pull-ups

Directly Into...

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

Comp:

Gymnastics Conditioning

10:00 Effort on Athlete's Choice:

Bike, Row, Ski, or Run

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

Chain Reaction

3 Rounds:

21/15 Calorie Assault Bike

7 Pull-Ups

7 Toes to Bar

7 Chest to Bar Pull-Ups

Directly into...

3 Rounds:

9 Power Cleans

9 Push Jerks

Rx Barbell - 155/105

Midline

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm)

15 GHD Sit-Ups

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

Synergy:

Total Control

20 Minute Amrap:

15 DB Hang Clean and Jerks

15 Burpees

15 KB Sumo DL High Pulls

15 Hand Release Pushups