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WOD Archive - September 2014

Wednesday November 6 2013
learn to use straps for pulls!!
wednesday: junk yard dog, burgener warm up+skill transfer exercises+3 pos snatch 3 reps at each position.



1. 2 pos cleans: work up to 80%x1+1rep at each position x 5 sets.

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

3. clean pulls standing on 2" block: work up to 90%x3x3 (lower weight on last rep taking 10 sec. work eccentric strength!)

4. 100 sit ups

5. 50 chins

CrossFitters

Conditioning:
6x 50m sandbag hill sprints (40#/20#)
*Rest is walk back down the hill.

Strength:
1) Clean and jerk: Work up to a max for the day in 15 minutes, then:
10 rounds - EMOM, perform 2x clean + 1x jerk (70% 1 RM).

Work Capacity:
1) Complete 6 rounds, each for time, of:
10x handstand push ups
20x calories on AirDyne
Rest 2 minutes between rounds



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