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WOD Archive - September 2014

Wednesday July 9 2014
family wo day!
wednesday

1. 3 pos cleans: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 60% x 1+1+1 x 2 sets. 65% x 1+1+1 x 3 sets.

2. clean pulls standing on a 2" block : work up to 90%x3, 95%x3 100%x3. on last rep lower the wt in 10 sec.

3.rack jerks bnk: heavy single

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

5. 100 sit ups.

CrossFitters
Strength:
1) 1 and 1/4 front squat: Work up to a max for the day in 10 reps or less.
2) 14 minutes - EMOM, perform:
-Odd minute = 10m front rack walking lunge (You choose the weight)
-Even minute = 1x legless rope climb + 1x rope climb
3) For time: 400m buddy carry
WOD: For as long as possible, EMOM, perform:
-7x thruster (75#/55#)
-7x pull up
-7x burpee
Core:
1) Romanian deadlift (RDL) - 3x8 (AHAP)
2) 50x evil wheels



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