Mike's Gym RSS Feed RSS Feed
 

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

Friday February 22 2013
i love my flag!
friday:

rest day

CrossFitters

Warm Up: Row 500 (sprint last 100m), then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then work up to 84% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 2 reps @ 84% 1 RM

Work Capacity: Complete 12-9-6-3 reps of...
Snatch (135#/95#)
Burpees

Rest 3-5 minutes

Tabata aerodyne
*If you do not have an aerodyne, substitute with running, rowing or prowler.

Core: 100x sit ups



Comments (0)