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WOD Archive - September 2014

Wednesday October 31 2012
YUP! I AM GONNA BE A GRAND DADDY!!! YAHOO!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 3 pos clean + jerk on the last rep from the floor. work up to 65%x3+1, 70%x3+1x2, 75%X3+1X2

2. clean pulls: 90%x3, 95%X2

3. clean deadlift: 100%x3, 100%+5 KG X 2.

4. weighted sit ups x 100

5. BOX JUMPS X 20. not all at once.

CrossFitters

Warm Up: Run 400m, then 3 rounds - 10x lunges each leg, 10x sit ups, 10x good mornings (45#), dynamic movement or stretch of your choice.

Work Capacity: "Michael". Complete 3 rounds for time of the following...
Run 800m
50x back extensions
50x sit ups

Endurance: Tabata double unders.
*Each time you break/miss during the 20 seconds on, access a 2 burpee penalty to be done at the end of the work out.

Recovery: Stretch, myofascial release, icebath
*Note: I did not program "Core" today because it was performed during the work capacity effort, so take the extra time to focus on recovery.



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