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WOD Archive - November 2017

Wednesday June 11 2014
i love nd!!
wednesday:

1. 3 pos cleans: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 60% x 1+1+1 x 2 sets. 65% x 1+1+1 x 3 sets.

2. clean pulls standing on 2" block: work up to 90%x3x2, 95%x3. on last rep take 10 sec to lower to floor.

3. power jerk +jerk: work on dip and drive. 1+1 x 5 sets, your select the weight.

4. good mornings to a 45 degree angle only: 3 x 10 use light weight but build up.

5. 100 sit ups.

CrossFitters

Strength:
1) Pause front squat - Work up to a 1 RM (3 second pause in bottom position).
2) 12 minutes - EMOM, perform:
-Odd minute = 5x Overhead squat (AHAP…should be around 70-80% 1 RM snatch)
-Even minute = 12m handstand walk

WOD: Complete the following for time:
20x deadball to shoulder (60kg/40kg)
40x thruster (95#/65#)
60x toes to bar

Core:
1) 50x banded good morning
2) 50x super mans




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