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WOD Archive - October 2014

Wednesday May 8 2013
personal bests from a long time ago!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: warm up to 75%x1+1, (80%x1+1, 83%x1+1, 87%x1+1)3
2. clean deadliest: 90%x3, 95%x2, 100%x2
3. good mornings: 3 x 8 you choose the weight.
4. toes to the bar x 25

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work. Next, perform a 25 minute trail run at a moderate pace.

Strength:
1) Front squat - Work up to a 2 RM for the day
2) Power snatch - Work up to a max for the day and perform 3 singles at that weight.
3) Snatch pulls - 110%x2, 120%x2, 125%x2
3) Power clean + push jerk - Work up to a max for the day.

Work Capacity: Complete as many rounds as possible in 15 minutes of:
Row 250m
10x push ups
Run 200m

Core - 30x WTD sit ups (45#/25#)



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