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WOD Archive - November 2014

Tuesday April 16 2013
brothers playing with mikey!!!
TUESDAY!! junk yard dog+burgener warm up+skill transfer exercises.


1. clean and jerk: work up to 80%x1x5 resting 90 sec between sets.

rest 15 minutes.

2. sn pp+ohs: 2+2 that is 2 sn pp then 2 ohs in that order. go up to about 90% feel for 4-6 sets total.

3. good mornings x 10 x 3 sets (only go down to the same angle that your back would be when snatching from mid thigh)

4. hanging leg raises x 10 x 3 super set the good am's with the abs.

CrossFitters (Last week of this 20 week program!)

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: Complete 5 rounds for time of:
Run 400m
10x hang power clean (115#/85#)
15x thrusters (115#/85#)

Core: 100x sit ups




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