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WOD Archive - September 2014

Wednesday February 12 2014
new new zealand friends!!
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: 70%x10, 75%x8, 80%x6, 85%x4, 90%x3, 95%x2
2. clean pulls: 95%x3, 100%x2x2
3. incline 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: 60%x5, 65%x5, 70%x2x5 reps.
2) Front squat: 60%x5, 70%x5, 75%x5, 80%x5

Work Capacity:
1) Complete the following for time:
-100x calories on rower
*Kicker = EMOM perform 10x toes to bar

Core:
1) 400m farmers carry for time (70#/53# KBs)
2) 4x10RM RDL (Rest as needed)



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