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WOD Archive - August 2014

Thursday March 27 2014
training partners when i was at notre dame!
thursday:

1. snatch: 80%x3x2, 85%x3x3

2. 3 pos cleans: work up to 75%x3x2, 80%x3x3

3. back squat: 85%x3x5 sets

4. snatch pull: work up to 100%x5x2, 110%x4x3

5. box jumps: 5, 5

6. chins or pull ups x 12, 12, 12.

CrossFitters

Strength:
1) Sumo deadlift - Work up to a 3 RM
2) 10 rounds, every 30 seconds, perform:
-1x sumo deadlift (80-90% 1 RM)
3) 1x Max rep chest to bar pull ups

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
- Row (Calories)
-KB swing (24kg/16kg)

Conditioning:
1) 10 minute Airdyne/run/row recovery



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