Mike's Gym RSS Feed RSS Feed
 

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

Thursday January 2 2014
show me the arm pits
1. clean and jerk: work up to 70%x1+2x4
2. clean pulls: 85%x3, 90%x3x2
3. back squats: 65%x3, 70%x3, 75%x3
4. glute ham back extensions: 10, 10, 10
5. 100 sit ups.





CrossFitters

Strength:
1) 1x push press + 1x push jerk + 1x split jerk: Spend 15 minutes working up to a max for the day. Once you have hit failure at the push press, eliminate it and move on to 1x push jerk + 1x split jerk. Once you hit failure at push jerk, eliminate it and continue on to a 1 RM split jerk.

Work Capacity:
1) Complete the following for time:
Row 1,000m
25x toes to bar
25m front rack walking lunge (135#/95#)
Row 500m
25x toes to bar
25x front rack walking lunge (135#/95#)

Conditioning:
6 rounds - Every 2 minutes, perform:
-200m sprint



Comments (0)