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WOD Archive - September 2014

Thursday May 8 2014
ANKLY KNEE HIP FLEX!!
THURSDAY:

ACTIVE REST AND RECOVERY!!!

Strength
1) 1x power clean + 1x push jerk + 1x split jerk - 10 sets x 1+1+1 reps x every 90 seconds. Work up to a max for the day.
2) Deadlift - Warm up, then 75%x5, 85%x3, 95%x1+ reps.

Work Capacity:
1) Complete 5-10-15-20-25-30-35 reps for time of:
Wallball (30#/20#)
*Between each set of wallball, perform 5x hang power snatch (95#/65#)

Conditioning:
1) Row 500m for time
Rest 5 mintues, then:
2) Row 500m for time
*This is a conditioning test, so do not game it. Go all out on the first row and try to repeat with the second or have a negative split.



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