wod(1) 0

WOD: 04/23/2014

Warm up: 800m run Skill: 1) Pause Clean (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day,

April 23, 2014 Blog, WOD
wod(1) 0

WOD: 04/21/2014

Warm-up: 2x200m run 20-Jumping split lungs 15-Clapping push ups 12- pull ups “unbroken” Skill: Front squat 3×3@ 82% or 135/95 Work up to a 3

April 20, 2014 Blog, WOD
wod(1) 0

WOD: 04/16/2014

Warm-up: 480m run 3x30sec-Handstand hold 15-Ring dips 20-Lunges Skill: Clean: 10×1 @ 65% or 95/65 8×1 @ 75% or 135/95 6×1@ 85% or 155/115 Split

April 15, 2014 Blog, WOD
wod(1) 0

WOD: 04/15/2014

Warm-up: 480m run Duck walk front to back 16 push ups 8 weighted pull ups “unbroken” Skill: OHS 10-45/35 2×5-75% or 75/55 3×3-82% or 95/65

April 14, 2014 Blog, WOD
wod(1) 0

WOD: 04/14/2014

Warm-up: 2x200m run 20-Jumping split lungs 15-Clapping push ups 12- pull ups “unbroken” Skill: Front squat 10×1@60% or 65/45 5×2@ 75% or 95/65 3×3@ 82%

April 13, 2014 Blog, WOD
wod(1) 0

WOD: 04/09/2014

Warm-up: 800m run 20-Squat jumps 5×2- Weighted pull ups “heavy” Skill: Clean “below the knee” 8×2-70% or 135/95 Deadlift 5×3-75% or 135/95 3×3-85% or 155/115

April 08, 2014 Blog, WOD
wod(1) 0

WOD: 04/08/2014

Warm-up: 480m run 15-Beat swing 8 Shoulder tap 8 strict pull ups 8 ring dips Skill: 5×3- Snatch press 45/35 5×3- Snatch balance 95/65 5×2-70%

April 07, 2014 Blog, WOD
wod(1) 0

WOD: 04/07/2014

Warm-up: 400m run 30 squats 15 push ups 5 kipping Chin ups 5 strict Chin ups Skill: Front squat- 2-3 sec pause squats 15×1-45/35 5×2-

April 06, 2014 Blog, WOD
Back to Top Copyright © 2012 - CrossFit Downey, LLC. All rights reserved.