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WOD Archive - October 2014

Wednesday June 12 2013
TIMES SQUARE AGAIN
WEDNESDAY:

junk yard dog+burgener warm up+ skill transfer exercises.


1. PWR cln+ clean and jerk: 72%x2+1x2, 77%x2+1x2, 82%x2+1x2...that is 1 pwr clean+1 clean=2...then the jerk.
2. clean pulls standing on a 1" block. use straps as well.: 108%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25

CrossFitters

Warm Up: 10 minute air-dyne or row aerobic conditioning test (See how many calories you can get in 10 minutes).

Work Capacity: Complete 3 rounds of the following for max reps..
60 seconds of power clean (95#/65#)
30 seconds rest
60 seconds of wallball (30#/20#)
30 seconds rest
60 seconds of sledge hammer hits (AHAP)
30 seconds rest
*After finishing the 3rd round, establish a 1 RM clean and jerk in 10 minutes or less.

Core: 3 rounds - 10x strict toes to bar, max L-sit, 10x good morning (95#/65#)



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