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WOD Archive - August 2014

Monday January 6 2014
FIRED UP!!!
STARTING A NEW CYCLE. THE GOAL is to get strong. we will squat, pull, press using all kind of variations. on opposite days we will snatch, clean and jerk using speed. will run this for about 4-8 wks.

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 60%x10, 65%x10, 70%x10. yep....i know...i want more reps this cycle. unlike me but hey...change is good.
2. snatch pulls: 80%x5, 85%x4, 90%x3
3. bench press: (i know...can you believe it)...3 x 10....same as squat.
4. chins: 25 total
5. 100 situps
6. mobility









CrossFitters

Strength (Week 6):
1) Back squat: 70%x6, 80%x6, 90%x3, 95%x2
2) Front squat: 65%x5, 75%x4, 80%x4x2 sets.

Work Capacity:
1) Complete 6 rounds for time of:
-5x muscle ups
-10x toes to bar
-15x KB swing (53#/35#)

Core:
4 rounds: 8x reverse hyper (AHAP), 15x handstand shoulder taps



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