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WOD Archive - September 2014

Thursday September 12 2013
my dad!! the mentor of my life!!
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. pwr snatch + hang snatch + snatch: 1+1+1 x 4 sets. work up to 75% of best pwr snatch.

2. pwr clean+ hang clean+ clean: 1+1+1 x 4 sets. work up to 75% of best pwr snatch.

3. good mornings x 4 sets of 4 reps.

CrossFitters

Strength:
1) In the hole front squats: Work up to a heavy single and perform 5 sets at that weight.
2) Power clean: (80%x3, 85%x3, 90%x2)x 3 sets.
3) Deadlift: 5 sets x 5 reps. Increase the weight each round.

Work Capacity:
1) Complete the following in 12 minutes:
-Row 2,000m
-Max rep wallball (20#/14#)
*Score is number of wallball shots completed

Core:
1) 3 Rounds, not timed: 20x WTD sit ups, 10x reverse hypers, 10x strict pull ups, 10x pistols, alternating.




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