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WOD Archive - September 2014

Wednesday November 14 2012
pull under!
wednesday:
junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. barski clean :all from mid thigh. deadlift bar to mid thigh, use no straps, perform 3 reps. work up to 78%x3x4 sets

2. cln pulls standing on a 2" block. 90%x3, 95%x3 (use straps)

3. cln deadlifts standing on a 2 " block....then let down eccentrically in 10 sec on the last rep. : 100%x3, 100%+5 kg x 3.

4. pp: 5, 4, 3, 3, 3

5. good mornings: stay back. 3 x 5 sets.

6. ab mat sit ups x 100 reps.

CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 80% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 80%.

Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: 10 rounds - Every 60 seconds perform the following...
5x thrusters (115#/75#)
1x squat jump (touch a target 12 inches above your reach)
*Add 1 squat jump each round. So, round 10 will be 5x thrusters + 10x squat jumps.

Core: 3 rounds - 20x GHD sit ups, 10x WTD back extensions (45#/25#)



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