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WOD Archive - November 2017

Monday August 18 2014
dudes on a harley
monday: all workouts this week begin with jyd, burgener warm up, skill transfer exercises.

1. front squat: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor + ohs +snatch balance no dip: 1+1+1 no more 5 sets.

3. snatch: work up to 65% x 1 rep x 5 sets on the minute. 70%x1x5 on the minute, 75%x1x5 on the minute.

4. box jumps: 15

5. chins x 25

6. glute ham sit ups x 25

CrossFitters

1: 3 position snatch (1x floor, 1x below the knee, 1x above the knee): 70%x 2 sets, 75%x 3 sets.
2: Back squat: 8 sets x 2 reps @ 88% 1 RM.
3: For time: 10x rope climbs (15ft).
WOD: Complete the following for time:
-20 Overhead Squats (155#/105#)

-40 Kettlebell Swings (53#/35#)

-15 Overhead Squats

-30 Kettlebell Swings

-10 Overhead Squats

-20 Kettlebell Swings

-5 Overhead Squats
Accessory work: 3 rounds, not timed:
-Max rep strict deficit HSPU (8/4)
-5x good mornings (Heavy)
-30 second superman hold




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