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WOD Archive - April 2014

Monday May 14 2012
working on mobility for sn and ohs
OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

monday:

1. 2 pos snatch: 71%x3, 76%x3, 81%x3 high hang, mid thigh, floor.

2. sn pulls: 95%x3x2 (maintain proper position and stay back.)

3. sn pp: 5, 4, 3,

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Run 400m, junk yard dog + burgener warm up.

Strength: Work up to 1 RM snatch. Then 5 singles @ 90%. Rest as needed.

W.O.D.: Complete 4 rounds for time of the following..
400m sprint
10x Overhead squat (185#/105#)

Durability: 50x GHD sit ups, 50x good morning (light)



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