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WOD Archive - August 2014

Monday January 30 2012
note ankle, knee, hip flex and torso extension.
4th week of the cycle.

start each workout with the junk yard dog warm up and the burgener warm up.

monday:

1. snatch: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. cln and jerk: work up to 75%x1

3. fs: heavy single

4. good mornings: light 3 sets x 3-5 reps

5. sit ups: 100 weighted sit ups.



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