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WOD Archive - September 2014

Thursday December 20 2012
MAMBA LADIES!!! M-MOTHES, A-AGAINST, M-MAKING, B-BINGO, A-ARMS!!!
THURSDAY:


1. back squat: work up to heavy single, not a max, but heavy. then -20 kg x 1x2, -5 kg x 2 x 2

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM push press.

Strength: Push press - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: Complete the following for time...
100x Burpee
*Perform 2x power snatch (50kg/40kg) every minute on the minute, beginning after the first minute.

Core: 100x sit ups



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