Mike's Gym RSS Feed RSS Feed
 

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

Saturday April 7 2012
beautiful bird!!
saturday: max day!!

OLYMPIC WEIGHTLIFTERS

1. snatch: max for the day

2. cj: max for the day

3. fs: max for day in as few sets as possible

CROSSFITTERS

Warm Up: Row 500m, Burgener warm up (clean grip), junk yard dog.

Strength: Back squat-Work up to a 3 RM, then back it down 10kg and perform 5 sets of 3 reps.

W.O.D.: 5 Rounds
Max rep bench press (bodyweight)
Max rep pull ups
60 seconds rest

Durability: 3 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist (25#), 10x Reverse hypers (heavy)
*Note: This is a core circuit and is to be done at your own pace. It is not for time.




Comments (6)