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WOD Archive - October 2014

Friday November 30 2012
OH NO....GATORS GETTING BOSS HOSS!!
friday:

day 5 of rest week!!

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, clean grip burgener warm up + jerk skill transfer exercises.

Strength: Work up to 90% of your 1 RM clean and jerk. Next, 10 rounds, every 60 seconds perform...
1x clean and jerk @ 90% 1 RM.

Work Capacity:
In 8 minutes, complete the following...
1,000m row
40x hand release push ups
20x KB swing (32kg/24kg)
In 4 minutes, complete the following...
500m row
20x hand release push ups
10x KB swing (32kg/24kg)
In 2 minutes, complete the following...
10x hand release push ups
5x KB swing (32kg/24kg)
*Rest 1 minute after completing the KB swings, before starting the next row.

Core: 3 rounds - 20x WTD sit ups (45#/25#), 20x seated russian twist (20#/12#)



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