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WOD Archive - October 2014

Monday August 12 2013
junk yard dog!!
monday: strength cycle.

1. back squat: 5 sets x 2 reps at 88%

2. sn pulls standing on 1" block: 100%x2x3

3. snatch pp: 5, 4, 3, 2, 1

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

5. chins x 25

CrossFitters

Conditioning:
3x 800m sprints
*Rest 5 minutes between each sprint

Strength:
1) Back squat - 10 sets x 3 reps @ 76% 1 RM

Work Capacity:
Complete as many rounds as possible in 20 minutes of:
-10x push press (50kg/40kg)
-10x KB swing (32kg/24kg)
-10x box jump (24in/20in)
-10x toes to bar



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