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WOD Archive - September 2014

Wednesday August 7 2013
i continue to love this pix for the pull under!
wednesday:

1. front squats: work up to 6 sets x 3 reps at 85%.

2. clean pulls standing on 1" block: work up to, 95%X2, 100%x2x2

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

Work Capacity:
Complete 3 rounds of:
60 second max rep jumping air squats
60 second max rep 1-leg DB deadlift, left (70#/50#)
60 second max rep KB swing (32kg/24kg)
60 second max rep 1-leg DB deadlift, right
60 second max rep DB bent over row (70#/50#)
Run 800m
60 second plank

Strength:
For 20 minutes, every minute on the minute, perform:
10x WTD barbell lunge, front rack (115#/85#)
10x DB bench press (50#/35#)

Conditioning:
5x hill sprints
*Sprint should last 35-40 seconds and the rest is walk back down the hill



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