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WOD Archive - December 2014

Monday February 13 2012
doing some explaining!
monday:

OLYMPIC WEIGHTLIFTERS

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

1. snatch: work up to (70%x1, 75%x1, 80%x1)3

2. cln and jerk: work up to 80%x1

3. chins: 25

4. sit ups: 100

CROSSFITTERS

Warm up: Row 100m @ 60% effort, 50x jumping jacks, Row 100m @ 70% effort, 40x mountain climbers, Row 100m @ 80% effort, 30x air sqauts, Row 100m @ 90% effort, 20x push ups, Row 100m @ 100% effort, 10x pull ups.

W.O.D.: For time: 100x Overhead squat (95#/65#). At the top of each minute, stop what you are doing and perform 3 burpees.

Extra Credit: Tabata Row (goal=1,000+ meters)

Durability: Stretch, Myofascial release, ice bath.



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