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WOD Archive - September 2014

Wednesday July 30 2014
momma and pull ups!
wednesday:

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: 80%x1x5

3. cln and jerk: 85%x1x5

4. back ext: 3 x 10 use weight.

CrossFitters

Strength:
1: Front squat: 78%x10 sets x 3 reps.
2: 12 rounds - EMOM, perform:
-Odd minute = 8x shoulder to overhead (you choose the weight)
-Even minute = 20m sled sprint (heavy…choose weight depending on surface)
WOD: Complete 3 rounds for time of:
-10x DB squat snatch, alternating (50-70#/30-50#)
-10x stone to shoulder (100#/70#)
-100x double unders
Core: 20 minutes of intense stretching



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