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WOD Archive - October 2014

Saturday February 18 2012
yup, yup, yup!!
saturday:

OLYMPIC WEIGHTLIFTERS

1. fs: use this to warm up. heavy but not many sets.

2. sn: heavy single

3. cln and jerk: heavy single

4. bs: work up to a heavy single.

CROSSFITTERS

Warm Up: Run 400m, 15x Turkish get up (left side), Run 400m, 15x Turkish get up (right side)

W.O.D.: 5 rounds for time: 15x Kettlebell Sumo deadlift high pull (32kg /24kg), 10x KB swing (32kg/24kg), 5x KB snatch+OHS each side (24kg/16kg), 1x rope climb.
*note: For the KB snatch+OHS, perform 5x KB snatch left side then follow by 5x OHS left side, then switch to the right and do the same thing.

*rest 3-5 minutes

10 Rounds: 30 sec max rep box jump, 30 sec rest

Extra Credit: 8x 30m prowler push (Heavy)
*Rest as needed between rounds

Durability: Stretch, myofascial release, ice bath



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