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WOD Archive - December 2014

Tuesday October 2 2012
cabin in missouri!! beautiful and owned by james burgener
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. fs: work up to 70% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 70% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then 3 rounds of the following...10x push up, 10x dips, 10x bench press, stretch of your choice.
*Start off light and increase the weight each round.

Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.

Work Capacity: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg for men and 60kg for women.
*Immediately after you are disqualified from the work capacity, sprint 800m.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)



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