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WOD Archive - October 2014

Wednesday July 17 2013
love wednesdays!!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 78%.

2. clean pulls standing on 1" block: work up to, 90%X2X3

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:
1) 5x hill sprints. The reps are low for this as I want the hill sprint to be long...around 45-60 seconds. Rest is a slow walk back down the hill.

Strength:
1) Deadlift: Work up to a 3 rep max for the day in no more than 7 minutes.

Work Capacity: 3 rounds, complete as many rounds as possible in 4 minutes of:
20x wallball (20#/14#)
200m sprint
*Rest 1 minute between each AMRAP

Core: 3 rounds - 8x good mornings (155#/115#), 20x seated russian twist, 8x weighted hanging leg raises.



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