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WOD Archive - October 2014

Wednesday October 30 2013
i love this pix!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 3 pos cleans: work up to 70%x1+1+1 rep at each position x 5 sets.

2. rack jerks bnk: 3, 2, 1, 1, 1

3. clean pulls: work up to 85%x3, 90%x3x2

4. good mornings: 3 x 5

5. 100 sit ups

6. 50 chins

CrossFitters

Conditioning:
1) Complete 6 rounds of:
Row 90 seconds
Rest 3 minutes
*each 90 second round is for max meters.

Strength:
1) Snatch: (70%x3 reps, 80%x 2 reps, 90%x1 rep) x 3 rounds

Work Capacity:
1) Complete the following for time:
50x double unders
50x KB swing (32kg/24kg)
50x pistols, alternating
50x toes to bar



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