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WOD Archive - October 2014

Saturday February 22 2014
digs at mikes gym!!
saturday: normal junk yard dog warm up + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps at each position.

1. snatch: work up to 70%x2, 75%x2, 80%x1, 85%x1, 80%x1, 85%x1

2. cln and jerk: work up to: 70%x2, 75%x2, 80%x1, 85%x1, 80%x1, 85%x1

3. front squat: work up to a heavy single

4. snatch shrugs: 115%x 8 x 5 sets.

5. back ext on glute ham bench using weight: 15, 12, 10

6. hanging leg raise: 3 x 10

CrossFitters

Strength:
1) Perform the Oly WOD above, then:

Work Capacity:
1) For time:
400m prowler push (AHAP)
400m prowler pull (same weight as above)
400m sprint



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