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WOD Archive - April 2014

Monday July 29 2013
anna!!!! great job at the games!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 82%

2. sn pulls standing on 1" block: 95%x3x2, 100%x2

3. snatch pp: 5, 4, 3, 2, 1

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

5. chins x 25


CrossFitters

Conditioning:
1) Row 2,000m for time
*Rest 3 minutes
2) Row 1,000m for time

Strength:
1) Front squat: Work up to a 3 RM in 10 sets or less
2) Muscle snatch: Work up to a 1 RM for the day
3) 1x snatch + 1x hang snatch: Work up to a max for the day and perform 3 sets at that weight.

Work Capacity:
1) Row 1,000m then, 5 rounds for time of:
25x pull ups
7x push jerk (135#/95#)

Core:
1) 30x reverse hypers (AHAP)



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