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WOD Archive - December 2014

Wednesday July 2 2014
great buddy and friend!!
wednesday:

1. cleans: work up to 80%x1x2, 85%x1x2, 80%x1x2

2. clean pulls: work up to 90%x3, 95%x2, 100%x2

3. pj+jerk bnk. 1+1 x 5 sets. work heavy but you choose weight.

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

5. 100 sit ups.

CrossFitters

Strength:
1) 1x pause front squat + 1x front squat - Work up to a max for the day in 10 sets or less
2) 12 minutes - EMOM, perform:
-Odd minute = 3x box jump (40in/30in)
-Even minute = max rep unbroken muscle up
3) For time: 40x burpee box jump (24in/20in)
WOD:
-Run 400m
-Complete 21-15-9-15-21 reps of: KB swing (70#/53#), Pull up
-Run 400m
Core:
1) Establish a max effort L-Sit
2) Establish a max effort weighted plank (90#/45#)



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