Mike's Gym RSS Feed RSS Feed
 

2014
2013
2012
2011
2010
2009
2008
2007
2006
2005
0
WOD Archive - July 2014

Friday February 17 2012
wow!!
friday:

OLYMPIC WEIGHTLIFTERS

take a trip to the beach!!

CROSSFITTERS

Warm Up: 3 Rounds (45#, 65#, 75#): 5x power clean, 5x front squat, 5x push press, 5x Back squat, 5x good morning. Like all warm ups, start off slow and increase the intensity as you go.

Strength: Front Squat: Work up to 3 RM then back it down to 80% and do 3x3.

W.O.D.: Complete 10,9,8...1 reps of the following: Clean+thruster+back squat+thruster (that whole routine = 1 rep...similar to the bear complex) @ 40kg/30kg, Pull ups, ball slams (50#/25#/If you don't have slam balls, substitute with GHD sit ups)

Durability: Stretch, myofascial release, ice bath.



Comments (12)