Mike's Gym RSS Feed RSS Feed
 

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

Thursday May 10 2012
who is this???
thursday:

OLYMPIC WEIGHTLIFTERS

1. back squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,

2. front sqt: work up to 70%x3x3

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm Up: 3 Rounds (45#/45#/65#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.

W.O.D.: "Fran". Complete 21-15-9 reps of the following...
Thruster (95#/65#)
Pull up

Extra Credit: Tabata Aerodyne.
*Note: If you do not have access to an Aerodyne, substitute with a Tabata row.

Durability: 1x max distance farmers carry (55# DB/35# DB). Max push ups in 2 min, rest 2 min, max sit ups in 2 min.



Comments (4)