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WOD Archive - November 2017

Tuesday September 2 2014
ND STADIUM
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 bottom perform 3 presses x 4 sets. you select the weight.

3. power clean +front squat+clean and jerks: 60%x1+1+1x3 on the minute, 65%x1+1+1x3 on the minute, 70%x1+1+1x3 on the minute.

4. ball slams x 30 total.

5. 100 ab matt sit ups.

CrossFitters

1: Squat clean + Jerk: 85%x 3+1 x 2 sets, 95%x2+1, 97%x1+1x 2 sets.
2: Box jump: 5 rounds - Every 60 seconds perform:
-5x box jump (increase the height each round).
WOD: Complete the following for time:
-50x Curtis Ps (135#/95#)
*Any time you rest, put the bar down, immediately perform a 200m sprint.
*Curtis P = Hang squat clean + lunge, right leg + lunge, left leg + push press.
Conditioning: With a partner, complete the following for time:
-Row 2,500m.
*Kicker = While partner #1 is rowing, partner #2 must be on the deck with feet 6 off the deck, and vice versa.




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