Mike's Gym RSS Feed RSS Feed
 

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

Tuesday March 13 2012
get those hamstrings stretched before the explosion!!
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 70%x3 reps x 10 sets.

2. bs: 70%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x Push up, 15x Air squats.

W.O.D.: 50-40-30-20-10 reps of the following...
Double unders
KB swing (32kg/24kg)
Burpees

Extra Credit: 6x Hill sprints....rest is the walk back down the hill. (If you do not have a hill, substitute 200m sprints with 30sec rest between sprints.)

Durability: Stretch, myofascial release, ice bath.



Comments (19)