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WOD Archive - August 2014

Wednesday September 18 2013
geezer shirt!!
wednesday:


junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatches x 3 reps each position.

1. pwr snatch+ snatch: work up to 95% of best pwr snatch (if you do not know your best pwr snatch take 80% of best snatch and that will be 100% of best pwr snatch) 1+1 x 5 sets.

2. pwr clean+ clean+jerk: work up to 90% of best pwr clean x 1+1+1 x 5 sets.

3. good mornings: 4 sets x 4 reps...last rep explosive.

4. glute ham sit ups x 50.

CrossFitters

Conditioning:
8x 400m sprints (Rest as needed between round sprints)

Strength:
1) Front squat: 88% x 10 sets x 2 reps

Work Capacity:
1) Complete the following for time:
-50x Pull ups
-1,000m row
-50x toes to bar



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