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WOD Archive - July 2014

Tuesday July 31 2012
old school hops!
tuesday:

1. cleans: 80%x3, 85%x3,3,3
2. pj+jrk off rack: 80%x2, 2, 85%x2, 2,2
3. clean pulls: 100%x3, 3 (you can put the first 2 down and get set, but on the 3rd rep hold 1"off ground before completing the exercise.) 105%x3, 3, 3
4. good mornings: 5 x 5. you select the weight.
5. box jumps: 20 total

CROSSFITTERS

Warm up: row 500m, dynamic movements, and junk yard dog. Then work up to 65% of your 1 RM power clean.

Strength: 3x5 power clean. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm.

Work Capacity: Run 4 miles as fast as possible. Kicker = Every 5 minutes, stop what you are doing and perform 10 burpees.

Durability: 50x toes 2 bar, 30x WTD back extensions (20kg plate/10kg plate).
*Break up into sets as needed



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