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WOD Archive - August 2014

Tuesday June 5 2012
load the hamstrings while staying back!
tuesday:


OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. pwr snatch: work on loading the hamstrings and good positioning off the floor.
work up to 80% of best pwr snatch x 2 reps x 5 sets.

2. pwr cln + pp + pj + jerk: work up to 75%x1+1+1 x 5 sets. if one of the presses fail you are thru with that requirement. as example if pp fails, only do pj and jerk. if pp + pj fail, only do jerk.

CROSSFITTERS

Warm up: row 500 m, then junk yard dog, then burgener warm up (clean grip).

Strength: work up to 1 RM clean and jerk, then back it down to 90% and perform 5 singles.

W.O.D.: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit ups

Durability: 5x5 RDL @ 110% 1 Rm clean.




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