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WOD Archive - July 2014

Monday April 16 2012
note bar position on shoulders for receiving the clean!!!
monday:

OLYMPIC WEIGHTLIFTERS

junk yard dog, burgener warm up, skill transfer exercises done daily this week. EVERYDAY!!!


week 6 of the 12 wk cycle.

junk yard dog + burgener warm up daily!

1. 2 pos snatch: 65%x2, 70%x2, 75%x2, 78%x2 mid thigh, floor.

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

3. sn pp: 5, 4, 3,

4. good mornings: 3 x 5 stay back. med load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then work up to a body weight snatch. If you are unable to snatch body weight, pick a weight that is around 85%-90% your 1 RM.

W.O.D.: Complete 5 rounds for time of the following...
2x Snatch (bodyweight)
2x rope climb (15ft)
200m sprint

Extra credit: Tabata row. Goal is 1,000m+. If you are under the mark, perform a 50 burpee penalty...don't be under the mark.

Durability: 3 Rounds: 10x toes to bar, 60 sec plank, 10x russian twist (AHAP), 10x good mornings (AHAP)



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