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WOD Archive - September 2014

Thursday July 3 2014
what can i say!!
thursday:

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

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

3. box jumps x 25

4. 100 sit ups

CrossFitters

Strength:
1) 12x deadlift + 9x power clean + 6x front squat + 3x push jerk - Warm up, then exactly 3 sets to work up to a max for the day. No putting the bar down between reps or exercises…the reps must be done in a row. Rest as needed between sets.
2) Weighted pull up: 10 rounds - EMOM, perform:
-3x weighted pull up (AHAP)
WOD: Complete 3 rounds of:
-10x thruster (135#/95#)
-20x chest to bar pull ups
-30x hand release push ups
-40x double unders
*Rest 3 minutes between rounds
Conditioning:
1) Complete 4 rounds of:
-Row 1,000m
-3 minutes rest



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