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WOD Archive - August 2014

Thursday October 11 2012
85 lb db bench x 19 reps by a geezer!!!
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 75%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: 3 rounds - row 1 minute, 3x power clean, 3x hang clean, 3x clean, 6x push up, stretch of your choice.
*Start off light and increase the weight each round.

Strength: 10 rounds, every 60 seconds, perform the following @ 65% 1 RM clean...
1x clean + 2 front squats

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
5x DB snatch each arm (75#/55#)
Sprint 100m
*Place 1 DB at each end of the 100m sprint, so it does not turn into a suicide sprint or a walk back to the start line.

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x good morning (light and focus on stretching the hamstrings)




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