Mike's Gym RSS Feed RSS Feed
 

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

Friday October 19 2012
i love my ride!!
friday:

rest day. heading to crossfit ranier today for a oly course!!!

CrossFitters

Warm Up: Run 400m, then 3 rounds - Jump rope for 1 min, Burgener warm up with jerk skill transfer exercises. Next, warm up to a 155#/115# clean and jerk.
* For the Burgener warm up and skill transfer exercises, start off with the bar, and increase 10 pounds each round.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
50x double unders
5x clean and jerk (155#/115#)

Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest

Core: 3 rounds - 10x WTD hanging leg raise (10#/8#), 10x Reverse hypers (4/2 45# plates)






Comments (0)