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WOD Archive - April 2014

Monday January 13 2014
love this ride!!
monday:

NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

monday: day 1.

1. back squat: 60%x8, 65%x8, 70%x8, 75%x8.
2. snatch pulls: 80%x5, 85%x4, 90%x3, 95%x3
3. bench press: (i know...can you believe it)...4 x 8 reps (same as squat)
4. chins: 25 total
5. 100 situps
6. mobility





CrossFitters

Strength (Week 7):
1) Back squat: 70%x5, 80%x5, 85%x5, 90%x3, 100%x1
2) Front squat: 70%x4, 75%x4, 80%x4, 85%x4

Work Capacity:
1) Complete 8 rounds for time of:
-3x muscle ups
-6x overhead squat (155#/115#)
-9x wallball (20#/14#)

Core:
1) 3 rounds, not timed: 10x strict pull up, 10x weighted ring dips
2) 400m farmers carry (53#kg/35#kb)



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