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WOD Archive - April 2014

Wednesday May 16 2012
mobility
OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

wednesday:

1. 2 pos clean: (71%x2, 76%x2, 81%x2)x2 rounds from mid thigh, floor.

2. cln pulls:, 95%x3x2 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single

4. good mornings: 3 x 3 stay back. med load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then 10 min of skill work (shooters choice).

W.O.D.: Every 60 seconds, perform the following...
1x clean (100kg/60kg)
1x rope climb
*Note: Continue until you are unable to perform either the clean or rope climb within 60 seconds.

Extra Credit: 7x Hill sprints. Rest is the walk back down the hill.
If you do not have access to a hill, substitute 200m sprints with a :30 interval.

Durability: 50x GHD sit ups, 30x Reverse hypers (AHAP)



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