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WOD Archive - October 2014

Wednesday September 25 2013
ankle, knee, hip mobility
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. snatch balance without dip: 3, 2, 1

2. balance with a dip: 1, 1, 1,

3. pwr snatch: 70%x3, 75%x3, 80%x3, 85%x2x2 (of best power snatch)
.
4. pwr clean+ jerk: 2+1, 1+2 1+1, 1+1, 1+1. YOU SELECT THE WEIGHTS.

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

4. glute ham sit ups x 50.

CrossFitters

Conditioning:
10x 100m hill sprints (Rest is walk back down the hill)

Strength:
1) Front squat: 90% x 10 sets x 2 reps
*If you fail, then back down the weight 5-10kg

Work Capacity:
1) 10 rounds - EMOM, perform:
5x deadlift (65% 1 RM)
2x box jumps (40in/36in or max height...this should be high/out of your comfort zone)

*Rest 5 minutes, then:

2) Tabata DB thrusters (30#/20#)
*Rest is in the rack position!





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