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WOD Archive - August 2014

Thursday September 19 2013
super wed at mikes gym!!
thursday: junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 85%x1x5

2. clean and jerk: work up to 85%x1x5

3. back squats: 3, 2, 1, 1, 1, 1, 1

4. good mornings x 4 sets of 4 reps.

CrossFitters

Strength:
1) 1x clean + 1x front squat + 1x jerk: Work up to a max for the day, then back it down 10kg for 2 reps x 1 set, then drop another 10kg for 2 reps x 2 sets.

Work Capacity:
1) 10 rounds, every minute on the minute perform (30 minutes total):
-1st minute: 30m prowler push (medium weight)
-2nd minute: 10x ring dips
-3rd minute: 2x rope climb, legless

Core: 3 rounds:
-5x good mornings (increase the weight each round)
-10x strict toes to bar
-20x Russian twist



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