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WOD Archive - November 2017

Thursday June 12 2014
great gym in so bend, indiana
thursday:

1. back squat: 10 sets of 3 reps at 78%

2. front squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) 1x power snatch + 1x snatch balance (no dip) - 10 rounds, every 60 seconds, perform 1x power snatch + 1x snatch balance (no dip). Increase the weight each round so the last set is a max for the day. If you must add a dip to the snatch balance to keep climbing up in weight, feel free to do so around set 5-6.
2) Deadlift - Work up to a 1 RM.

WOD: Complete 6 rounds for time of:
15m sled drag (heavy)
15m backwards sled drag
250m row
*Surface will dictate the weight. The sled should be difficult to move but not impossible.

Conditioning: 10 minute AirDyne test for max calories




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