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WOD Archive - September 2014

Tuesday May 22 2012
amsterdam is an amazing city!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. front squat: work up to a heavy single then -5% x 1, -10% x 1, -15%x2x3

2. back sqt: work up to 70%x3x3

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: 3 Rounds: 5x deadlift, 5x power clean, 5x front squat, 5x push press, 5x back squat, stretch or dynamic movement of your choice.
*Note: Start off light, and increase the weight each round.

Strength: Work up to a 5 RM deadlift

W.O.D.: Complete the following for time...
Row 2,000m
150x Wall ball (20#/12#)
100x sledge strikes (AHAP)
50x Ring dips

Durability: 50x GHD sit ups, 30x reverse hypers



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