Mike's Gym RSS Feed RSS Feed
 

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

Sunday April 15 2012
sunset at beach!
sunday: day 2 of crossfit olympic trainers course in vernon, ill!!

OLYMPIC WEIGHTLIFTERS

rest day for all others!!!

CROSSFITTERS

Warm Up: Row 500m, then 3 rounds (45#/65#/95#) of 3x deadlift, 3x power clean, 3x front squat, 3x push press, stretch of your choice.

Strength: Work up to 3 RM deadlift then back it down 10% and do 3 sets of 5 reps, then back it down another 10% and do 1 set of max reps.

W.O.D.: Complete 21-18-15-12-9-6-3 reps of the following...
Chest to bar pull ups
Thruster (50kg/35kg)
GHD sit up

Durability: 3 rounds: Max handstand hold, 10x Romanian deadlift (AHAP)



Comments (8)