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WOD Archive - August 2014

Tuesday November 6 2012
i love my flag! i love my country! make sure you vote!!
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 82% x 3 reps x 10 sets. rest no more than 2 min between sets.

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

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then junk yard dog + Burgener warm up (snatch grip) + snatch skill transfer exercises + 3 position snatch (3 reps from all 3 positions).

Strength: Snatch - Work up to a max single for the day, then back it down to 90% and perform 1 rep every 60 seconds for 5 sets. If you miss any of the 5 singles at 90%, perform a 50 burpee penalty and the end of the workout.

Work Capacity: "Nicole" Complete 5 rounds for time of the following...
Run 400m
Max rep pull ups

Core: 50x sit ups, 50x leg levers



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