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WOD Archive - October 2014

Wednesday November 27 2013
SCULPTURES ON THE BEACH!
wednesday:

1. 3 pos clean: work up to 75% x 3 reps x 5 sets. 1 at high hang, 1 at mid thigh, 1 at floor.
2. clean pulls: work up to 90%x3, 95%x3, 100%x3
3. rack jerks bnk: 2, 2, 2, 1, 1, 1
4. good mornings: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Conditioning:
Warm up as needed, then:
1) Complete the following, until you have biked/AirDyne a total of 500 calories:
-60 seconds all out
-60 seconds easy pace
-45 seconds all out
-45 seconds easy pace
-30 seconds all out
-30 seconds easy pace

Strength:
Burgener warm up + skill transfer exercises + 3x high hang snatch + 3x hang snatch + 3x snatch, then:
1) Spend 7 minutes working up to a 3 RM hang snatch.

Work Capacity:
1) Complete 21-15-9 reps of:
-Snatch (95#/65#)
-Box jumps (30in/24in)



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