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WOD Archive - November 2014

Thursday February 20 2014
fun times training at mikes gym
thursday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. pwr snatch+ hang squat snatch+ snatch: 65%x3, 3. 70%x3, 3, 3
2. snatch balance: 70%x3, 3. 75%x3x3 (work on speed and drive under)
3. back squat: 75%x8,8, 6, 6 5
4. clean shrugs off rack with straps: 115%x5x5
5. back ext on glute ham bench...straight leg: 3 x 10 using weight.
6. 100 sit ups
7. pull ups x 10

CrossFitters

Strength:
1) Clean + Jerk: 1x10 sets every 60 seconds. Work up to a max for the day in 10 sets.
2) Deadlift: Work up to a heavy single in 10 reps or less, then back it down to 70% and perform 2 reps every 30 seconds for 10 rounds.

Work Capacity:
1) Complete 7 rounds for time of:
20x wallball (30#/20#)
10x pull up
5x weighted ring dip (16kg/8kg)

Conditioning:
1) 3x 800m sprint (Rest as needed between sprints, but these should be all out efforts)



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