Mike's Gym RSS Feed RSS Feed
 

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

Monday August 19 2013
great pix!!!
monday: last week of this cycle

1. back squat: 3sets x 2 reps at 91%, 2 sets x 1 rep at 93%

2. sn pulls standing on 1" block: 100%x2x3

3. snatch pp: 5, 4, 3, 2, 1

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

5. chins x 25

CrossFitters

AM:
Conditioning:
1) Warm up, then 5x500m row sprints. Rest 2 minutes between each sprint

PM:
Strength:
1) Back squat: 3 reps x 10 sets @ 76% 1 RM

*Rest 30-60 minutes, then

Work Capacity:
1) Complete 21-15-9 reps of:
-Overhead squat (95#/65#)
-Toes to bar
*Rest 5 minutes, then
2) 21-15-9 reps of:
-Thruster (95#/65#)
-Bar facing burpees



Comments (0)