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WOD Archive - November 2014

Tuesday May 7 2013
great jerk!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1.pause front squat: 10 sets x 3 reps at 70%

2. back squat: 5 sets x 3 reps at 70%

3. abs: your choice 100 reps!


Warm Up: Myofascial release, then range of motion drills and mobility work. Next, work up to a 1 RM back squat.

Strength:
1) Muscle snatch - Work up to a 1 RM for the day.
2) Snatch - Work up to a 2 RM for the day.

Work Capacity: Complete the following for time:
Run 800m
21-15-9 reps of: Pull ups, ball slams (25#/15#)
Run 800m

Core: 1x max plank hold
*If under 4 minutes, perform a second max plank hold.



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