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WOD Archive - April 2014

Tuesday November 13 2012
drive thru the bar!
tuesday:

1. front squat: work up to 85%x3 x 10

2. 100 ab mat sit ups.

GO HOME!

CrossFitters

Warm Up: 3 rounds - Run 200m, 10x jumping pull ups, 10x pushups, 10x air squats, 10 x KB snatch (16kg/12kg), stretch or dynamic movement of your choice.

Work Capacity: Complete the following for time...
10x ring dips
20x pull ups
30x sit ups
40x KB swing (24kg/16kg)
500m row
40x KB swing (24kg/16kg)
30x sit ups
20x pull ups
10x ring dips

Endurance: 5x hill sprints (If you do not have a hill, substitute 200m sprints with 30 seconds rest between efforts)
*Ideally, the hill sprint will last 30 seconds.

Core: 30x Good mornings (AHAP)
*Break up into sets as needed.



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