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WOD Archive - August 2014

Monday July 23 2012
this 74 yr old does ohs!
monday: every workout this week do: junk yard dog, burgener warm up, skill transfer exercises.


1. pwr sn+hang sn+ sn: work up to 60% x 3, 65%x3x2, 60%x3
2. sn balance: work up to 80%x3x2, 85%x3
3.back sqt: 85%x4, 3, 3, 3
4. clean shrugs off rack using straps: 125% x 5 x 3 sets.
5. back extensions: 10, 10
6. toes to bar: 10
7. chins: 20 total

CROSSFITTERS (Deload week)

Warm Up: Row 500m, then dynamic movements and stretches of your choice.

Strength: 3x5 back squat. 5 reps @ 40% 1 RM, 5 reps @ 50% 1 RM, 5 reps @ 60% 1 RM.

Work Capacity: Complete the following for time (2012 Crossfit Games chipper)...
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

Core: 30x Reverse hypers (AHAP)
*Break up into sets as needed



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