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WOD Archive - April 2014

Wednesday August 14 2013
working the burgener warm up!
wednesday:

1. front squats: work up to 6 sets x 2 reps at 88%.

2. clean pulls standing on 1" block: work up to,100%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 long hill sprints. Ideally these should last 1:30 - 2 minutes. Rest is an easy jog back down the hill.

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less
2) Snatch - Work up to 90% for 5 singles
3) For 20 minutes, EMOM, perform:
-Odd minute: 2x squat cleans (80%)
-Even minute: 10x ball slams (AHAP)

Core: 2 rounds: Max rep sit ups in 2 minutes, rest 2 minutes, Max rep push ups in 2 minute.



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