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WOD Archive - December 2014

Tuesday October 22 2013
the duke!!! how true it is!!
tuesday:  same warm up as monday.

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. clean and jerk: work up to 80%x1x5

3. clean pulls: work up to 95%x3x3

4. good mornings: 4 x 4 keep back at 45 degree angle on all lifts.

CrossFitters

Strength:
Push press: 75%x5, 85%x3, 95%x1+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete the following for time:
Row 500m
30x handstand push ups
Row 500m
30x ring dips

Core:
3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



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