W.O.D. – Workout of the Day

SWOD: Overhead squats 4/4/3/3/3 (Start your first set at 80% or more of your 1RM)

WOD: 

OTMEM for 10 min

5 Burpees

10 KB Swings (53#/35#)

*Your goal should be to hold the same pace for each round.

WOD:

Buy in: 25 toes to bar

50 wall ball shots (20#/14#)

200m run

50 wall ball shots

200m run

50 wall ball shots

200m run

Cash out: 25 toes to bar

-for time-

WOD: 

-5 rounds for time-

5 Muscle-ups (sub = 10 pull-ups)

10 Power Cleans (135#/95#)

200m run

SWOD: Jerks 4/4/3/3/3 (start your first set around 75% of your 1RM)

WOD: 

15 KB Swings (53#/35#)

30 Double unders

15 Alternating Pistols (sub = 30 air squats)

-3 rounds for time-

Mobility: Bully stretch, 1 min each arm x 2 sets (http://www.crossfitmissiongorge.com/wod/5-wod/476-6142012.html)

WOD: 

12 Deadlifts (225#/135#)

12 CTB Pull-ups

10 Deadlifts

10 CTB Pull-ups

8 Deadlifts

8 CTB Pull-ups

6 Deadlifts

6 CTB Pull-ups

4 Deadlifts

4 CTB …

SWOD: 20 minutes to achieve a 1RM power clean

WOD: 

AMRAP in 2 min

200m run

15 box jumps

Max burpees

Rest 1 min

-4 rounds, score = total amount of burpees competed-

Reminder:

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Skill practice: 

Spend about 15 minutes working on either HSPU, muscle ups, or any of the progressions for both. Do a few sets and keep reps between 5-10.

WOD: 

1 min Games standard box jumps (24″)

1 min Row (for …

WOD: 

Buy in: 25 pull-ups

5 rounds

5 front squats (185#/120#)

10 toes to bar

Cash out: 25 pull-ups

-for time-

SWOD: Power cleans 2/2/2/2/2 (Try to do your 1RM around set 3 or 4)

then,

Jerks 6/4/4/3/3 (start your first set around 70% of your 1RM

The Clean: 1st pull, don’t pull “around” the knees!

[yt]http://www.youtube.com/watch?v=doSOPbAwlV8&feature=player_embedded[/yt]

2nd Pull discussed …