Mike's Gym RSS Feed RSS Feed
 

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

Monday August 13 2012
buddies for life!!
monday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. 3 pos snatch: 75%x3,3. 80% x 3, 3

2. sn balance: max!!

3. back squat: 90%x3,3,3.

4. clean shrugs: take off rack and use straps. 130%x5,5,5,5. make sure you finish!!!

5. good mornings: 3 x 10. stay back!!

6. toes to bar: 10,10

7. chins x 20

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM back squat.

Strength: Back squat. 1 reps @ 75% 1 RM, 1 reps @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible 30 minutes of the following...
7x Burpee
7x Power snatch
7x Overhead lunges
20m out/20m back overhead carry
*The weight for power snatches, overhead lunges and the carry is 1/2 body weight. There is no weight used for the burpees.

Core: 50x GHD sit ups, 30x Reverse hypers (Heavy)



Comments (1)