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WOD Archive - October 2014

Wednesday August 21 2013
is this paleo?
wednesday:

1. front squats: work up to 3 sets x 2, 1, 1 reps at 91%.

2. clean pulls standing on 1" block: work up to,100%x2x2, +5 kg x 2

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:
20 rounds: 30 second max effort AirDyne, 30 seconds rest. If you do not have access to an AirDyne then use a rower or run!

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

Work Capacity:
1) Complete 21-15-9 reps of:
Wallball (20#/14#)
Ball slam (25#/20#)
*Rest 3 minutes, then
2) Complete 10-9-8...1 reps of:
Toes to bar
Handstand push up
*Rest 3 minutes, then:
3) Row 250m for time.



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