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WOD Archive - November 2014

Wednesday April 24 2013
what can i say!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: warm up to 70%x2, (75%x2, 80%x1, 85%x1)3
2. clean pull: 100%x3, 110%x2x2
3. push press: 5 x5 med weight on last set.
4. glute ham hypers: 3 x 10
5. evil wheel: 3 x 10

CrossFitters

Warm Up: Complete 10 rounds of the following -
30 second max effort air dyne
30 second rest
30 second KB swing (24kg/16kg)
30 second rest

Strength: Work up to a 1 RM power clean. Then, 10 rounds, every minute on the minute perform:
2x power clean (80% 1 RM)
5x push ups

Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x ball slams (30#/20#)
200m sprint

Cardio: 20 minute trail run



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