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WOD Archive - October 2014

Thursday April 12 2012
junk yard dog warm up before every workout
thursday:

OLYMPIC WEIGHTLIFTERS

1. bs: 83%x3 reps x 10 sets.

2. fs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

Warm Up:3 rounds of: 200m run, 5x military press, 5x push press, 5x push jerk, 5x jerk. Start off at an easy pace and with the bar (45#) and take it up 10kg each round.

Strength: Work up to 1 RM push press, then back it down to 80% and do 5 sets of 3 reps.

W.O.D.: Complete the following for time...
Run 800m
10 Rounds of the couplet:
3x thruster (135#/95#)
3x muscle up
Run 800m

Durability: 3 Rounds: 10x Wtd. sit ups (20kg/15kg), 60 sec plank, 20x russian twist (20#), 10x back extensions.



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