Mike's Gym RSS Feed RSS Feed
 

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

Wednesday April 4 2012
abi coaching!
wed:

OLYMPIC WEIGHTLIFTERS

junk yard dog + burgener warm up daily!

1. clean and jerks: work up to 70%x1+2, 75%x2+1, 80%x1+1, 83%x1+1x2

2. cln deadlift: work up to 90%x3, 95%x3, 100%x3

3. good mornings: 5x 3 stay back. light to medium load.

4. sit ups: 100 weighted sit ups.

5. box jumps: 21" box x 25 jumps.

CROSSFITTERS

Warm Up: 3 Rounds with 45#: 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.

Strength: Work up to 1 RM clean and jerk, then back it down to 90% and do 5 singles. Rest as needed between reps.

W.O.D.: Death by overhead squat (135#/95#). On the first minute, perform 1 overhead squat, on the second minutes perform 2 overhead squats, on the third minute perform 3 overhead squat, etc. Continue until you cannot complete the prescribed # of reps in the 60 seconds.

Durability: 50x Ankle to bar, 30x weighted back extensions (45#/25#).



Comments (31)