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WOD Archive - April 2014

Wednesday May 1 2013
awesome box!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. 2 pos clean and jerk: warm up to 70%x2+1, (75%x2+1, 80%x2+1, 85%x2+1)3
2. clean pull standing on a 1" box: 90%x3, 95%x2x2
3. push press: 5 x5, 4, 3, 2, 1 med weight on last set.
4. glute ham hypers: 3 x 10
5. evil wheel: 3 x 10

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, 10 rounds of the following:
30 second max effort air-dyne
30 seconds rest
*Increase the intensity each round

Strength: Power snatch - Work up to a 1 RM for the day
Rest 10 minutes
Clean and jerk - Work up to a 1 RM for the day
Rest 10 minutes
Back squat - Work up to a 5 RM for the day

Work Capacity: "Klepto". Complete 4 rounds for time of:
27x box jumps (24in/20in)
20x burpees
11x squat cleans (145#/100#)

Core: 3 rounds - 12x reverse hypers (heavy)



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