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WOD Archive - August 2014

Tuesday May 1 2012
coach ursula teaching positions!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 90%x2x4

2. back sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: Row 250m, dynamic movements of your choice, then work up to 1RM front squat.

Strength: Front Squat. 10 rounds, every 60 seconds perform 2x front squats @ 70% 1 RM. Focus on exploding up out of the hole and catching the bounce.

W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Pull ups
GHD sit ups
*Note: After each triplet, perform a 400m sprint. For example, do 30x kb swings, 30x Pull ups, 30x GHD sit ups, sprint 400m, 20x KB swings, etc.

Durability: 3x12 reverse hypers (heavy)



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