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WOD Archive - November 2014

Tuesday September 24 2013
speed of the elbows!
tuesday:

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

2. clean and jerks: work up to (75%x1+1, 80%x1+1, 85%x1+1)3

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

4. weighted sit ups x 10 x 3 sets

CrossFitters

Strength:
1) 1x snatch pull + 1x snatch: Work up to a for the day. Then back it down to 90% and perform 1x snatch for 5 sets.
2) 20 rounds - EMOM perform,
-Odd minute: 4-6x handstand push up
-Even minute: 4-6x bar muscle up
*Start with 8 reps and if you start of fail or get more than 20 seconds rest, start decreasing the reps

Work Capacity:
1) Complete the following for time:
40x box jumps (24in/20in)
30x DB snatch, alternating (70#/50#)
20x shoulder to overhead (135#/95#)
10x overhead squat (135#/95#)

*Rest 2 minutes, then:

10x overhead squat (135#/95#)
20x shoulder to overhead (135#/95#)
30x DB snatch, alternating (70#/50#)
40x box jump (24in/20in)

Core: 3 rounds - 60 second farmers carry (70#/50#), 25m handstand walk



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