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WOD Archive - October 2014

Thursday March 20 2014
beautiful pup!!
thursday:

1. snatch: work up to 80%x3x2, 85%x3x3

2. 3 pos cleans: 70%x3x2, 75%x3x3

3. back squat: 80%x3x5 sets

4. snatch pulls: 100%x5x2, 105%x4x3

5. box jumps x 5, 5

6. chins or pull ups: 3 x 12 or total 36 any way you can.

CrossFitters

Strength:
1) Thruster - Work up to a 10 sets x 3 reps. Work up to a max triple for the day.
2) 30x bar muscle ups for time

Work Capacity:
1) Complete AMRAP in 12 minutes of:
Row 200m
10x wallball (20#/14#)
Row 200m
15x wallball
Row 200m
20x wallball
etc...

Conditioning:
1) 6x 50m sandbag hill sprints (rest is walk back down the hill). Use the most difficult terrain you have access to.



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