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WOD Archive - October 2014

Wednesday April 2 2014
old guys/geezers rule!!
wednesday:

take the day off!!

CrossFitters

Strength:
20 minutes - EMOM, perform:
-Odd minute: 3x deadlift (increase the weight each round so the last set is a max for the day)
-Even minute: 5x HSPU

Work Capacity:
1) Complete 7 rounds for time of:
-20x calories on airdyne
-3x DB Curtis P (50#/30#)
-30x double unders
*Curtis P = 2 arm DB hang squat clean + lunge left leg + lunge right leg + push press

2) Complete the following for time (5 minute time cap)
-Row 500m
-Max rep toes to bar
-row 500m

Core:
1) 3 rounds -
3x clean halting deadlifts @ 110%-120% 1 RM clean (5 second pause @ 1" above knee). On the last rep, perform a clean pull and do a 10 second count back to the deck.



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