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WOD Archive - December 2014

Monday July 1 2013
big burger!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 70%

2. sn pulls standing on 1" block: 85%x3x2, 90%x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

AM:
Complete 20 minutes of the following...
30 second max effort row
30 seconds rest

PM:
Strength:
1) Power clean + Jerk: Work up to a max for the day and perform 3 reps at that weight

Work Capacity:
Complete 3 rounds of:
60 seconds max rep thruster (45#)
60 seconds max rep KB swing (24kg/16kg)
60 seconds max rep sit up
60 second max rep box jump (24in)
60 second max rep row (calorie)
60 second rest

Core: 30x good mornings (AHAP and break up as needed)




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