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WOD Archive - November 2014

Monday February 3 2014
another fire breather!!
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: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3
2. snatch pulls: 90%x3, 95%x3, 100%x2
3. narrow grip bench press: 10, 8, 6, 4, 3
4. chins: 30 total
5. 100 abdominal reps
6. mobility

CrossFitters

Strength (Week 10):
1) Back squat - 60%x5, 65%x5, 70%x5, 75%x5
2) Front squat - 60%x5, 65%x5, 70%x2x5 sets

Work Capacity:
1) Complete 21-15-9 reps of:
-Chest to bar pull ups
-KB swing (32kg/24kg)
*Kicker = Perform 50m prowler push between each couplet

Core:
1) 3 rounds - Max rep strict pull ups + max rep strict ring dips
2) 3 rounds - 10x weighed back extensions, 10x weighted GHD si tups



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