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WOD Archive - September 2014

Wednesday June 13 2012
instruction from an olympian
wednesday:

OLYMPIC WEIGHTLIFERS

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

1. snatch: work up to 80%x1x5,

2. cln and jerk: work up to 80%x1x5

3. abs- 100 reps

CROSSFITTERS

Warm up: Row 500m, then junk yard dog, then burgener warm up(snatch grip)

Strength: work up to 1 rm snatch. Then back it down to 70% and perform a double every 60 seconds for 10 minutes.

W.O.D.: Complete 30-20-10 reps of the following...
KB swing (32kg/24kg)
Ring dips
pull ups

Durability: 1x max elevated plank hold. 1x max distance farmers carry (ahap).



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