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WOD Archive - September 2014

Monday May 12 2014
waipio valley in hawaii, big island.
monday: starting a new cycle. start easy. this will be 4-12 wks depending on the feel.

1. 3 pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 55% x 1+1+1 x 2 sets. 60% x 1+1+1 x 3 sets.

2. snatch pulls: work up to 85%x3, 90%x3x2

3. snatch push press: 5 x 5

4. back extensions on glute ham, using weight x 10 reps x 3 sets.

5. 100 sit ups.

CrossFitters

Strength:
1) Squat Snatch (1x floor) - 10 sets x 1 rep x every 90 seconds. Work up to a max for the day.
2) Back squat (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.
3) 70x knees to elbow for time

Work Capacity:
1) “Regionals Event #6”. Complete the following for time:
50x calories on rower
50x box jump overs (24in/18in)
50x deadlift (180#/120#)
50x wallball (20#/14#)
50x ring dips
50x wallball (20#/14#)
50x deadlift (180#/120#)
50x box jump overs (24in/18in)
50x calories on rower

Core:
1) Max duration weighted plank hold (45#/25#)



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