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Monthly Archives: September 2012
9-26 WOD
7 x 1 power snatch + 3 overhead squats as fast as possible 60 second rest in between each 2a: 3×5 pendlay rows 2b: 3×5 strict split press then… 12 min AMRAP: 10 toes to bar 10 pushups
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9-25 WOD
21-18-15-12-9-6-3 pullups KB thrusters 53/35 wallballs KB swings 53/35
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9-21 WOD
75 thrusters at 75 lbs OR 101 push press at 95/65 lbs OR 100 kettle bell snatches at 53/35 lbs Every time you stop during any of these, you must do 5 burpees at the end
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9-20 WOD
Front squat 1 and 3/4 with 80% of max – 5×5 then, back squat at 75% of max with pause 5 seconds at bottom of 1st and 5th rep – 5×5 then, 4 lap SPRINT!
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9-19 WOD
snatch grip deadlift (hips rise same as bar) 10×2 max weight w/ 60 second rest in between then 3 Rounds: max effort unbroken ring dips max effort unbroken kettlebell swings 70/53 lbs max effort unbroken GHD situps max effort unbroken … Continue reading
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9-18 WOD
4 full gassers with 30 second rest in between straight into… 30 reps of clean and jerk – 185/115 lb 50 toes to bar 70 GHD back extensions
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9-17 WOD
5 Rounds: 15 walking lunge steps carrying a 95/65 lb barbell in front rack position 30 double unders
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crossfitcoachg 