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WOD Archive - November 2017

Wednesday June 25 2014
love my ride!!
wed.

1. bar ski clean: 3 from mid thigh, work up to 65% x 3 x 2 sets. 70% x 3 x 3 sets.

2. clean pulls standing on a 2" block : work up to 95%x3, 100%x3x2. on last rep lower the wt in 10 sec.

3. rack jerks behind neck: 1, 1, 1, 1, 1 go as heavy as you can.

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

5. 100 sit ups.

CrossFitters

Strength:
1) Pause front squat - In 12 minutes, work up to a max for the day.
2) 16 minutes - EMOM, perform:
-Odd minute = 1x snatch balance (increase weight each round so last rep is a 1RM)
-Even minute = 30m prowler push (AHAP)
3) 1x max rep unbroken chest to bar pull ups

WOD: Complete the following for time:
-Run 800m
-20x hang squat snatch (135#/95#)
-Run 800m

Core:
1) For time: 400m farmers walk (Body weight)
*Farmers walk = load barbell with your BW and walk 400m with the bar on your back.



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