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WOD Archive - November 2017

Tuesday August 19 2014
mikey launch position
tuesday:

1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....heavy.

2. sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.

3. clean and jerks: work up to 65%x1x5 on the minute, 70%x1x5 on the minute, 75%x1x5 on the minute

4. ball slams x 50 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean: 85%x2x3 reps, 90%x3x3 reps.
2: 8 rounds - EMOM, perform:
-1x push jerk + 1x split jerk (Increase the weight each round so the last set is a max for the day).
WOD: Complete the following for time:
-50x wallball (20#/14#)
-100x double unders
-50x Evil wheels (use a barbell)
-100x double unders
-50x box jump overs (24in/20in)
-100x double unders
Conditioning: Perform the following:
At the 0:00 mark: Sprint 800m
At the 5:00 mark: Sprint 400m sprint
At the 8 minute mark: Sprint 200m sprint
At the 10 minute mark: Sprint 400m sprint
At the 12 minute mark: Sprint 800m sprint
*Note: That last 400m sprint is suppose to be a gut check, so get it done in the 2 minutes and finish with a strong 800m. If you fail to make any given mark, you are done with the session and owe a 50 burpee punishment.



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