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WOD Archive - December 2014

Tuesday July 1 2014
dorm is now finished!!
tuesday:

1. front squat: 10 sets of 3 reps at 85% (ass kicker!)

2. back squat: 3 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Clean ladder: EMOM - Perform 3x clean. Weight starts at 135# and increases 20# each round.
2) Shoulder to overhead - Establish a 20 rep max.
WOD: In 10 minutes, complete the following:
-Run 1600m
-Max rep overhead squat (95#/65#)
Conditioning:
1) AirDyne or rower: 20 rounds - 30 seconds max effort, 30 seconds rest



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