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WOD Archive - August 2014

Tuesday February 14 2012
look at that extensions!!
tuesday:

HAPPY V'DAY!!!

OLYMPIC WEIGHTLIFTERS

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

1. cln and jerk: work up to (70%X1 75%X1, 80%X1)3

2. snatch: work up to 75%x1x3

3. fs: heavy single, then 90% of that single, 85%x2 of that single, 80%x3 of that single.

4. good mornings: stay back. 3 x 5 reps.

5. abs: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Run 800m, then 5 rounds of "Cindy": 5x Pull up, 10x Push up, 15x Air squat. Start off at an easy pace. Remember this is the warm up, not the workout.

Strength: Work up to 1 RM clean, then back it down to 70% and do 2x reps on the minute for 10 minutes.

W.O.D.: 7 Rounds: 7x thrusters @ 50kg/40kg, 7x Chest 2 Bar pull ups, 7x Pistols each leg, 7x Toes 2 bar.

Durability: Stretch, myofascial release, ice bath.



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