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WOD Archive - August 2014

Monday December 9 2013
olympian natalie woolfolk
monday:

1. bar ski snatch: work up to 75% x 3 reps x 5 sets. all 3 reps at mid thigh without putting bar down.
2. sn balance without a dip: 3, 2, 1, 1, 1. go as heavy as arm speed will allow.
3. sn pp+ohs+sotts press: 1+1+3 x 5 sets. go as heavy as sorts presses will allow.
4. rdl's: 5 x 5 work up to a good weight.
5. 100 sit ups.

CrossFitters

Strength:
1) Back squat - 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
2) Front squat - 60%x5, 70%x5, 75%x5x2 sets.

Work Capacity:
1) Complete the following for time:
20x thrusters (90kg/60kg)
*Rest 5 minutes, then:
2) Complete 5 rounds for time of:
2x rope climb
10x deadlift (225#/155#)
40x double unders

Core:
1) 3 rounds - 20x GHD sit ups, 20x banded good mornings



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