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WOD Archive - April 2014

Tuesday May 8 2012
working that take off position!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,

2. back sqt: work up to 75%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: Run 400m, then 5 rounds of the following...
5x pull up
10x push up
15x air squat
*Note: Start off at an easy pace and pick it up as you get to round 3,4,5...

W.O.D.: Complete 8 rounds of the following for time...
3x thruster (135#/95#)
250m row sprint
*Note: Increase 10# each thruster round.

Extra Credit: 4x400m sprint. Rest as needed between sprints in ensure max effort between reps.

Durability: 50x GHD sit ups, 50x Back extensions.



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