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WOD Archive - December 2014

Wednesday January 22 2014
working the set up!
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.

wednesday: .

1. front squat: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
2. clean pulls starding on 2" blocks: 85%x4, 90%x3, 95%x3x2
3. db bench press: 5 x 6 reps (same as squat). keep elbows in!!
4. chins: 30 total
5. 50 toes to bar, 50 evil wheel roll outs. knees on abmat.
6. mobility

CrossFitters

Strength:
1) Back squat: 65%x2x5 reps, 70%x3x5 reps.
2) Front squat: 60%x4x5 sets.

Work Capacity:
1) Complete 4 rounds for time of:
-5x muscle ups
-10x deadlifts (275#/225#)
-15x toes to bar
-20x calories on Airdyne

Core:
1) 400m farmers carry for time (70#/53#)



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