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WOD Archive - September 2014

Monday October 8 2012
fighting irish
MONDAY: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos snatch: mid thigh and floor. work up to 70%x2x2, 75%x2x2, 78%x2x2

2. sn pulls:while standing on a 2" block. 85%x3, 90%x3

3. sn deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 95%x3, 100%x3

4. sn pp: 5, 5, 5

5. good mornings: stay back. 3 x 5 sets.

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next work up to a 100kg/70kg back squat, while performing any dynamic movements or stretches of your choice.

Work Capacity: Complete the following for time..
Run 800m
50x ball slams
25x back squats (100kg/70kg)
5x rope climb
Run 800m

Endurance: 2x500m row sprints
*Full recovery between efforts and men, shoot for a time of 1:30 and women 1:45

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (3-4x 45# plates)



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