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WOD Archive - November 2017

Tuesday June 17 2014
no suit, no belt, no wraps = a no, no, no squat by the champ!
tuesday:

1. front squat: 10 sets of 3 reps at 80%

2. back 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

1) Touch and go squat clean - 10 rounds, every 90 seconds, perform 3 reps. Work up to a max triple for the day.
2) 4 Deficit clean deadlift - 5 sets x 5 reps. Start at 90% of your 1 RM clean and increase the load each round.
WOD: For time:
-30x wallball (20#/14#)
-20x DB snatch (70#/53#)
-10x squat clean (205#/155#)
-20x DB snatch (20#/14#)
-30x wallball (20#/14#)
*Rest 5 minutes, then repeat. Goal is to keep your second time within 30 seconds of your first.
Conditioning:
1) 3 rounds, every 6 minutes, perform -
-Row 500m
-Run 400m




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