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WOD Archive - December 2014

Thursday April 19 2012
statue of ted williams
thursday:

OLYMPIC WEIGHTLIFTERS

1. bs: 85%x3 reps x 6 sets.

2. fs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTERS

*Note: The Regional Crossfit games workouts are now posted. I will be programming one workout per a day, so that any regional competitors can develop a strategy/plan for the particular workout, and expose any weaknesses that need to be developed before the competition.

Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x hang power cleans, 3x front squat, 3x push press, stretch of your choice. Then, men work up to a 225# deadlift. Women, work up to a 155# deadlift.

W.O.D.: "Diane". Complete 21-15-9 reps of the following...
Deadlift (225#/1553)
Hand stand push ups

Extra Credit: 100x ball slams (AHAP)

Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x russian twist, 10x wtd back extensions.



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