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WOD Archive - August 2014

Monday July 8 2013
KEEP PULLING
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 75%

2. sn pulls standing on 1" block: 85%x3, 90%x3X2

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning: Complete 20 rounds of the following...
30 second max effort row
30 second rest

Strength:
1) Squat clean + front squat + jerk: Work up to a max for the day and perform 3 sets at that weight.
2) EMOM, complete the following:
Odd minute: 40m prowler push (180#/135#)
Even minute: 10x toes to bar

Work Capacity: Complete 3 rounds for time of:
10x squat clean (135#/95#)
15x pull ups
20x sit ups with arms behind your head



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