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WOD Archive - December 2014

Tuesday April 10 2012
geezers on a walk
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 83%x3 reps x 10 sets.

2. bs: 70%x3 x 4 sets.

3. sit ups. 100 weighted sit ups

4. 30 chin ups.

CROSSFITTER

Warm Up: Row 500m, Burgener warm up with skill transfer exercises (snatch grip), junk yard dog.

Strength: Work up to 1 RM snatch, then back it down to 70% and perform 2 reps every 60 seconds for 10 rounds.

W.O.D.: Complete 50-40-30-20-10 reps of the following...
Jumping pull ups
Wall ball (20#/12#)

Durability: 50x toes to bar, 30x reverse hypers
*note: These are total reps, break as needed to maintain good form.



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