Mike's Gym RSS Feed RSS Feed
 

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

Friday April 6 2012
ensign burgener to be!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day!!

CROSSFITTERS

Warm Up: Run 400m, 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity as you go on.

W.O.D.: Complete 8 rounds for time of the following...
5x Clean (135#/95#)
25m Prowler push (40kg/20kg)
5x dead hang pull ups
25x sit ups

Extra Credit: 4x 400m sprints. Rest as needed between efforts.

Durability: Good mornings: 3 sets of 10 reps. Keep it light and focus on good form and make sure your working the hamstrings.



Comments (11)