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WOD Archive - September 2014

Wednesday July 16 2014
love kill cliff and perfect bars!!
wednesday:

1. 2pos cleans: 1 from mid thigh, 1 from floor. work up to 70% x 1+1 x 2 sets. 75% x 1+1 x 3 sets.

2. clean pulls standing on a 2" block : work up to 95%x3 100%x3x2. on last rep lower the wt in 10 sec.

3. rack jerks: work heavy but you choose weight.

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

Crossfitters

1: Front squat: 75%x10 sets x 3 reps.
2: 10 minutes - EMOM, perform:
-Odd minute = 2-4x bar muscle up
-Even minute = 10x pistols, alternating (weighted if possible)
WOD: Complete 4 rounds for time:
-Row 500m
-25m overhead walking lunge (165#/115#)
-Rest 4 minutes
Accessory work: 3 rounds, not timed:
-8x RDL (AHAP)
-60 seconds of free standing HS practice




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