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WOD Archive - September 2014

Wednesday December 4 2013
going over the curriculum!
wednesday:

1. 2 pos clean: work up to 80% x 2 reps x 5 sets. 1 at mid thigh, 1 at floor.
2. clean pulls: work up to 95%x3, 100%x3x2
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

Strength:
1) Back squat: 60%x10, 65%x8, 70%x8, 75%x8
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete as many rounds as possible in 7 minutes of:
1x overhead squat (135#/95#)
1x strict pull up
1x ring dip
*After each round completed, add 1 rep to each exercise. For example, round 2 will consist of 2x OHS, 2x pull up, 2x ring dip

*After the 7 minute AMRAP, rest 3 minutes, then:

2) Tabata AirDyne



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