Mike's Gym RSS Feed RSS Feed
 

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

Wednesday May 29 2013
captain durso at nd and 100 lbs lighter!!
junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 81%

2. back squat: 3 sets x 3 reps at 80%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.

Strength:
1) Work up to a 1 RM power snatch
2) 10 rounds: EMOM complete 2x power snatch + 2x burpees at 70% 1 RM power snatch.

Work Capacity: Complete the following for time:
100x double unders
75x box jumps (24in/20in)
50x toes to bar
25x pistols, alternating

Core: 3 rounds - 60 second plank, 10x WTD back extensions



Comments (0)