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WOD Archive - November 2017

Wednesday June 4 2014
this stuff is legit for sure!!
wednesday:

1. pwr snatch+snatch balance with no dip+ ohs:1+ 2+2 x 80% of best pwr sn x 5 sets.

2. pwr cln+pj+jerk: x 80% of best pwr cln x 5 sets

3. back ext with weight x 10 reps x 3 sets

4. 100 ab mat sit ups with weight.

CrossFitters

Strength:
1) Front squat - Work up to a 5 RM.
2) 16 minutes - EMOM, perform:
-Odd minute = 30 second all out on AirDyne or row
-Even minute = 10x pistols, alternating (Make them weighted if you can)

WOD: Complete as many rounds as possible in 8 minutes of:
10x 2-arm DB clean (50#/30#)
20m farmers carry (50#/30#)
10x DB thrusters (50#/30#)
20m farmers carry (50#/30#)

Core: Tabata GHD sit ups, rest 2 minutes, Tabata back extensions



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