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WOD Archive - October 2014

Wednesday July 3 2013
proud father and son!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 70%.

2. clean pulls standing on 1" block: work up to 85%x3x3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
500m row warm up then complete the following until you have rowed a total of 5,000m...
Row 60 seconds hard
Row 60 seconds easy
Row 45 seconds hard
Row 45 seconds easy
Row 30 seconds hard
Row 30 second easy.

Rest 30 minutes, then...

Strength:
1) Power snatch + hang snatch: Work up to a max for the day and perform 3-5 sets at that weight.

Work Capacity:
Complete 21-15-9 reps of:
KB snatch, left arm (24kg/16kg)
Wallball (20#/14#)
KB snatch, right arm (24kg/16kg)
pull up



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