Mike's Gym RSS Feed RSS Feed
 

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

Friday April 27 2012
NAME THIS OLD TIME LIFTER!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: Complete 4 rounds of the following: Run 200m, 15x KB sumo deadlift high pull (24kg/20kg), 10x KB swing (20kg16kg), 5x KB snatches each arm (16kg/12kg), stretch or dynamic movement of your choice.

W.O.D.: Complete 10 rounds of the following for time:
5x KB snatch each arm (24kg/16kg)
30m prowler push (AHAP)

Extra Credit: 5k run

Durability: 50x GHD sit ups, 30x Good mornings (light)



Comments (19)