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WOD Archive - October 2014

Monday January 14 2013
friends from sydney workout out at mikes gym!
monday: week 15 of cycle.
each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. 2 pos snatch: work up to 75%x2, 80%x2, 83%x2, 85%x2, 80%x2, 75%x2

2. sn pulls: 100%x3, 95%x3

3. sn deadlifts standing on a 1-2" box: 100%+5kg x 2x2. on 2nd rep take 10 sec to get weight down.

4. sn pp: 5, 5, 5, 5

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 78% 1 RM.

Work Capacity: Complete 5 rounds of the following...
1x 20m prowler push (4/2x 45# plates)
10x handstand push ups
15x pull ups
20x wall ball (20#/12#)
*Rest 2 minutes between each round; therefore, go all out during the round, and focus on getting the reps unbroken!

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (45#)



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