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WOD Archive - November 2014

Wednesday July 23 2014
good ole days!
wednesday:

1. barski cleans: 70%x3 (mid thigh) x 5 sets

2. clean pulls standing on a 2" block : work up to 100%x3x3. on last rep lower the wt in 10 sec.

3. rack jerks: 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: Front squat: 75%x10 sets x 3 reps.
2: 15 minutes - EMOM, perform:
-Minute 1 = 7x overhead squat (Medium weight)
-Minute 2 = 5-7x strict or weighted muscle up
-Minute 3 = 10x medball GHD situps
WOD: Complete the following for time:
-Double unders:100-80-60-40-20
-1-arm DB snatch, alternating: 10-8-6-4-2 (100#/70#)
Core:
-L-Sit practice
-Front rack Sotts press: 3x8 (you choose the weight)



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