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WOD Archive - April 2014

Thursday January 3 2013
joe dube shows the frog style stance!!
start each workout with the junk yard dog warm up and the burgener warm up.

thursday

1. cln and jerk: work up to 60%x1x5 on the minute. that is 1 rep on the minute for 5 min. then 70%x1x5 on the minute. then 75%x1x5 on the minute. then take as much time as you need in between sets. 80%x1, 85%x1, 88%x1, 80%x1, 85%x1, 88%x1.

2. snatch: work up to 75%x1

3. fs: medium single

4. chin ups: 25

5. sit ups: 50 weighted

CrossFitters (Deload week)

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

Strength: Work up to a 1 RM clean and jerk, then 10 rounds - Every 60 seconds, perform the following...
2x clean + 1 jerk @ 65% 1 RM

Work Capacity: Complete the following for time...
200x ball slams
*Any time you stop/break, stop what you are doing and perform 5x burpees

Recovery: Myofascial release, ice bath, hydrate



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