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WOD Archive - December 2014

Thursday October 3 2013
durso and burgener!!
thursday: same warm up as monday

1. back squat: 10 sets of 3 at 70%

2. front squat: 4 sets of 3 at 70%


CrossFitters

Strength:
1) Front squat - Establish a new 1 RM
2) 2x halting clean deadlift + 1x clean pull: 2+1x 5 sets. Increase the weight each round
3) Behind the neck push press: 5 sets x 3 reps. Increase the weight each round.

Work Capacity:
1) Complete 5 rounds of:
-10x deadlift (225#/155#)
-100m sprint
-60 seconds rest

*Rest 5 minutes, then:

2) Complete 5 rounds of:
-Row 150m AFAP
-Max rep ring dips

Core: Max rep toes to bar, 50x back extensions, Max rep knees to elbow



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