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WOD Archive - April 2014

Tuesday September 17 2013
great work!!
tuesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1 (start at the bottom, in a rack, stand!!)

2. clean and jerks: work up to (85%x1x5)

3. clean pulls standing on a 2" plate. work up to 100% + 5 kg of best clean x 2 x 2

4. weighted sit ups x 10 x 3 sets

CrossFitters

Strength:
1) 1x snatch pull + 1x snatch - Work up to a max for day and perform 5 sets at that weight.
2) 20 minutes, EMOM, perform:
-Odd minute: 10x push press (135#/95#)
-Even minute: 3x bar muscle ups

Work Capacity:
1) Complete as many rounds as possible in 5 minutes of:
-5x deadlift (275#/225#)
-5x handstand push up

*Rest 5 minutes, then:

2) Complete as many rounds as possible in 5 minutes of:
-5x overhead squat (165#/115#)
-5x ring dips

Core: 3 rounds, not for time:
-20x medball GHD sit ups,
-15x weighted back extensions (45#/25#)



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