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WOD Archive - December 2014

Monday January 27 2014
very proud of this boy/man!!
monday:

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: 70%x10, 75%x8, 80%x6, 85%x4
2. snatch pulls standing off 2" block: 90%x3, 95%x3, 100%x2
3. narrow grip bench press: 10, 8, 6, 4
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength (Week 9):
1) Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
2) Front squat: 65%x5, 75%x4, 80%x4, 85%x4

Work Capacity:
1) Complete 10 rounds for time of:
2x bar muscle ups
4x overhead squat (155#/105#)
6x box jump (30#/24#)

*Rest 2 minutes, then:

2) Max burpees in 5 minutes

Core:
1) 50x toes to bar for time
2) 4x10 reps: Weighted back extensions



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