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WOD Archive - October 2014

Thursday September 20 2012
old school water training
thursday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: 55%x3, 80%x2, 82%x1x3

2. cln and jerk: 55%x2, 75%x1, 80%x1x3

3. fs: 80%x2x2, 85%x1x2

4. good mornings: 3 x 5

5. 100 abmat sit ups

6. box jumps x 25

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, warm up to 70% of your 1 RM clean.
*Perform dynamic movements and/or stretches of your choice between sets as you are working up to your 70%.

Strength: 10 Rounds - Every 60 seconds, perform the following @ 70% of your 1 RM clean...
1x power clean
1x clean and jerk

Work Capacity: Complete 5 rounds for time of the following...
5x muscle ups
10x front squats (50kg/40kg)
20x double unders

Core: 1x max plank hold, 1x max wall sit



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