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WOD Archive - December 2014

Tuesday April 29 2014
i wanna go surfing!!
tuesday:

1. clean and jerk: (70%, 75%, 80%)x2 waves......all for singles

2. clean pull: 90%x2x2

3. front squat: 80%x3x3

CrossFitters

Strength:
1) 3 position clean (1x high hang, 1x mid-thigh, 1x floor) - 10 sets x 3 reps x every 90 seconds. Work up to a max for the day.
2) Push press - Warm up, then 70%x3, 80%x3, 90%x3+ reps.

Work Capacity:
1) Complete AMRAP in 12 minutes of:
-5x calories on Assault bike or 20 calories on AirDyne
-30x double unders
-3-5x strict handstand push up

Conditioning:
1) Complete the following for time:
-Swim 500m
-5 minutes of treading water
-Swim 400m
-4 minutes of treading water
-Swim 300m
-3 minutes of treading water
-Swim 200m
-2 minutes of treading water
-Swim 100m
- 1 minute of treading water (no hands)
*Use any stroke you want



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