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WOD Archive - November 2014

Wednesday August 28 2013
great pix!!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+ohs: work up to 75%x1+1+3x5 sets.

2. pwr clean+fs+jerk: work up to 70%x1+1+1 x 5 sets.

3. good mornings: 4 sets x 4 reps...last rep explosive.

4. chins: 25.

CrossFitters

Conditioning:
1) 8x 200m sprints (Rest 60 seconds between sprints).

Strength:
1) Front squat - 10 sets x 3 reps @ 78% 1 RM

Core:
1) 3 rounds - 10x WTD toes to bar, 10x reverse hyper (AHAP)

*Rest 30-60 minutes, then:

Work Capacity:
1) "Donny". Complete 21-15-9-9-15-21 rep of:
Deadlift (225#)
Burpee




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