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WOD Archive - November 2014

Tuesday December 18 2012
junk yard dog!!!
tuesday:

1. front squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: Complete the following for time...
50x KB swing (24kg/16kg)
5x rope climb
40x KB swing (24kg/16kg)
4x rope climb
30x KB swing (24kg/16kg)
3x rope climb
20x KB swing (24kg/16kg)
2x rope climb
10x KB swing (24kg/16kg)
1x rope climb

Core: 3 rounds - 60 second plank, 20x seated russian twist (25#/15#)



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