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WOD Archive - November 2014

Monday April 2 2012
big drive forward and down!
monday

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. snatch: 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x2

2. sn pulls: 90%x3, 95%x2 (maintain proper position and stay back.)

3. sn pp+ohs: 3+3 x 4 sets. you select the weight. that is 3 sn pp + 3 ohs. perform in any order you want.

4. good mornings: 4 x 4 stay back. light load.

5. sit ups: 100 weighted sit up

CROSSFITTERS

Warm Up: Row 500m, Junk Yard dog, then Burgener warm up (clean grip).

Strength: Work up to 1 RM deadlift, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following...
3x Turkish Get up (16kg/12kg)
6x Burpee
9x Sit up
*Note: Rest 60 seconds between each round.

Durability: 1x max plank hold, 3x 10 reverse hypers (AHAP)



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