Mike's Gym RSS Feed RSS Feed
 

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

Monday May 6 2013
bar path
monday: junk yard dog+burgener warm up + skill transfer snatch.


1.snatch+drop snatch: work up to 73%x1+1, 78%x1+1, 82%x1+1, 85%x1+1x2

2.snatch deadlifts while standing on a 1 to 2" block: 100%x3x2

3.sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can

4.kb swings or db swings: 3 x 15

5.chins: 25 total

6. 100 sit ups

CrossFitters: Myofascial release, then range of motion drills and mobility exercises. Next, 20 rounds on the air-dyne or row of: 20 seconds max effort, 40 seconds rest.

Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM

Work Capacity: Complete the following for time:
10x ring dips
30 second max effort row
9x ring dips
30 second max effort row
8x ring dips
30 second max effort row
*Continue this latter until you finish with 1x ring dips and 30 second max effort row

Core: 3 rounds - 20x GHD sit ups, 10x Reverse hypers (AHAP)



Comments (1)