Mike's Gym RSS Feed RSS Feed
 

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

Monday July 15 2013
love this sequence!
monday: strength cycle.

1. back squat: 10 sets x 3 reps at 78%

2. sn pulls standing on 1" block: 90%x3X2, 95%x3

3. snatch pp: 5, 5, 5, 5, 5

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) Run 2 miles at moderate pace
2) Tabata hill sprint (I used a treadmill at a 6:00/mile pace and 10 incline).

Strength:
1) Pause back squat: 3 reps x 5 sets @ max for the day
2) Snatch: Work up to a max for the day, then back it down 10 kg and perform 5x singles

Work Capacity: 10 minute AMRAP:
3x power snatch (135#/95#)
6x toes to bar
9x push ups



Comments (0)