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WOD Archive - April 2014

Wednesday October 9 2013
keeping it close!!

wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 2 pos cleans: work up to 70%x1+1 rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls: work up to  85%x3, 90%x3x3

4. good mornings:  3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Strength:
1) Snatch - Work up to a max for the day. Then back it down 10kg and perform 1 reps every 60 seconds for 10 minutes.

Work Capacity:
Complete 6 rounds for time of:
Run 400m
8x muscle ups

Core:
3 rounds, not timed: Max rep toes to bar, 60 second handstand hold, 20x russian twist



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