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WOD Archive - October 2014

Thursday November 1 2012
M=MOTHERS A=AGAINST M=MAKING B=BINGO A=ARMS!!!
THURSDAY.

each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. BS: work up to 80% x 3 reps x 10 sets.

THATS IT....SHOULD BE ENOUGH!!!!

CrossFitter

Warm Up: Row 500m, then junk yard dog. Next, 3 rounds - 5x snatch (65#/45#), 5x push ups, 5x toes 2 bar, stretch or dynamic movement of your choice. Start off at 50% and increase intensity from there.

Work Capacity: 5 rounds - Complete as many rounds as possible in 3 minutes of the following...
3x snatch (95#/65#)
6x burpee
9x sit up
*Rest 1 minute between each 3 minute AMRAP

Endurance: Run 3 miles at a moderate pace.

Core: Good morning - 3 reps x 10 sets (light)




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