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WOD Archive - December 2014

Tuesday May 13 2014
another pix of waipio valley!!
tuesday:

1. front squat: 10 sets of 3 reps at 60%

2. back squat: 5 sets x 3 reps at 55%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Squat clean (1x floor) - 10 sets x 1 rep x every 90 seconds. Work up to a max for the day.
2) Push press (Deload Week) - Warm up, then 40%x5, 50%x5, 60%x5 reps.

Work Capacity:
1) Complete 3 rounds for time of:
10x muscle up
200m sprint
10m front rack walking lunge (155#/125#)

Conditioning:
Complete the following for max meters on a C2 rower:
10x max effort pulls + 10x easy pulls
20x max effort pulls + 20x easy pulls
30x max effort pulls + 30x easy pulls
40x max effort pulls + 40x easy pulls
50x max effort pulls + 50x easy pulls
40x max effort pulls + 40x easy pulls
Etc...work your way back down to 10 + 10.




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