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WOD Archive - July 2014

Friday March 29 2013
new coach b nano\'s
friday:

rest day.....you need it!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM back squats.

Strength:Back squats - 10 sets x 1 reps @ 92% 1 RM

Work Capacity: "CrossFit Open WOD 13.4"
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Core: 3x 10 good mornings (135#/95#)



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