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WOD Archive - December 2014

Wednesday October 17 2012
clean starting position
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. bar ski cleans: all from mid thigh. do not use straps. 3 reps total. work up to 75%x3x4

2. clean pulls while standing on a 2" block: 90%x3, 95%x3 (use straps)

3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 100%x3, 100%+5 kg x 3.

4. rack jerks behind neck: 2, 2, 1, 1, 1.

5. weighted sit ups x 100

CrossFitters

Warm Up: Run 400m, then junk yard dog. Next, perform 5 rounds of 5x pull up, 10x push up, 15x air squat. Start off slow and increase the intensity each round.

Work Capacity: Complete the following for time...
150x wall ball (20#/12#)

*Rest 3-5 minutes

Then, complete as many rounds as possible in 10 minutes of the following...
10x ring dips
10x pistols each leg
10x toes 2 bar

Endurance: 4x400m sprint (Rest 2 minutes between sprints)

Core: 1x max plank hold
*Pays to be a winner; therefore, the winner gets to pick a punishment for the losers.



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