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WOD Archive - April 2014

Saturday June 9 2012
10 principles of physical fitness!
saturday:

OLYMPIC WEIGHTLIFTERS

1. snatch: work up to a heavy single

2. cln and jerk: work up to a heavy single

3. fs: work up to a heavy single

CROSSFITTERS

Warm Up: Row 500m, then 5 rounds of 5x pull ups, 10x push ups, 15x air squats, then Burgener warm up (snatch grip)

W.O.D.: 5 Rounds for time...
10x power snatch (50kg/35kg)
15x pull ups
20x DB thruster (35#/25#)

Extra Credit: 5x 100m sprints. 60 sec rest between each sprint

Durability: 3 Rounds: 10x GHD sit ups, 60 sec farmers carry (AHAP), 10x Russian twist, 10x Reverse hypers (AHAP)



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