Mike's Gym RSS Feed RSS Feed
 

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

Wednesday February 29 2012
another great finish by olympian nat. woolfolk burgener
wednesday:

OLYMPIC WEIGHTLIFTERS

1. snatch: normal competition warm up: then work up to 80% of that opener x 1 x 2

2. cln and jerk: same as snatch.

3. stretch and cool down.

CROSSFITTERS

Warm Up: 30-20-10 reps of the following...
4 count mountain climbers
KB swings (light)
*Take this easy at first and don't be afraid to do dynamic movements/stretching between each cluster.

W.O.D.: Complete the following for time...
500 x double unders. The catch here is that at the top of every minute, stop what you are doing and complete 3x power snatch (50kg/40kg)

Extra Credit: 1x500m sprint on C2. Gentlemen if you are over 1:30 and ladies over 1:45, perform a 50 burpee punishment.

Durability: 50x GHD sit ups, 30x Reverse hypers. Stretch, myofascial release, ice bath, yam cut up and cooked in coconut oil.



Comments (49)