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WOD Archive - November 2014

Friday March 2 2012
early am at mikes gym!
friday:

OLYMPIC WEIGHTLIFTERS

rest and relax. mentally prepare!

CROSSFITTERS

Warm Up: Row 500m, 7 Rounds of 5x Pull ups, 10x push ups, 15x Air squat. Like all warm ups, start off slow and then finish the last round at 100% effort.

W.O.D.: 6 Rounds for time of the following...
5x Squat clean (70kg/50kg)
5x Muscle ups
25m Prowler push (AHAP)

Extra Credit: 100 ball slams as fast as possible
*note: use the heaviest slam ball you have access to. Ideally guys would use 50# and girls use 30#. Lastly, every time you break/rest while performing the 100 reps it is a 5 burpee penalty. Complete the burpee after your done with the slams.

Durability: Stretch, ice bath, myofascial release, if you are doing the 12.2 games wod on sunday...mentally prepare!




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