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WOD Archive - July 2014

Wednesday May 21 2014
pull body DOWN AND AROUND the bar!
wednesday

1. 2 pos clean: 1 from mid thigh, 1 from floor. work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets.

2. clean pulls: work up to 85%x3, 90%x3, 95%x3

3. rack jerks behind neck. work up to a heavy single in less than 10 min.

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

5. 100 sit ups.

CrossFitters

Strength:
1) 1 and 1/4 front squat: Work up to a 1 RM.
2) 14 minutes: EMOM, perform:
-Odd minute: 4x10m shuttle sprint
-Even minute: Max rep unbroken bar muscle up
WOD:
Complete the following for time:
-60x KB swing (70#/53#)
-60x calories on rower
-50x KB swing (70#/53#)
-50x calories on rower
-40x KB swing (70#/53#)
-40x calories on rower
Core:
400m buddy carry (Break up as needed)



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