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WOD Archive - November 2017

Wednesday August 27 2014
2 of my favorite geezers!
wednesday:

1. 1 and 1/4 front squats: 3, 2, 1, 1, 1, 1,1 work to a mild to heavy single.

2. muscle snatch from floor: MAX FOR DAY. no more than 4-5 reps total.

3. pwr snatch + snatch: 1+1 x 6 sets. work up to 75% of best snatch.

4. back extensions on glute ham bench 4 sets x 5 reps. use weight on bar.

5. glute ham sit ups x 25.

CrossFitters

1: Front squat: 3 sets x 2 reps @ 88% 1 RM.
2: 12 minutes - EMOM perform:
-Odd minute = 3x overhead squat (Heavy…should be near 80-85% 1 RM snatch).
-Even minute = 200m sprint
WOD: 3 rounds - Every 8 minutes perform:
-Row 500m
-Run 400m
-20x muscle up (Round 2 = 20x DB snatch @ 100/70, Round 3 = 20x strict deficit HSPU @ 6in/4in)
Accessory work:
-Tabata medball GHD sit ups (20#/14#)




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