Mike's Gym RSS Feed RSS Feed
 

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

Wednesday May 9 2012
primary importance. learn to stay back.
junk yard dog + burgener warm up daily!

wednesday:

1. 3 pos clean: 68%x3, 73%x3, 78%x3 high hang, mid thigh, floor.

2. cln pulls: 90%x3, 95%x3 (maintain proper position and stay back.)

3. rack jerk bnk: work a heavy single

4. good mornings: 3 x 3 stay back. light load.

5. sit ups: 100 weighted sit ups.

CROSSFITTERS

Warm Up: Row 500m, then 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.

Strength: Work up to a 1 RM deadlift, then back it down to 80%-85% and perform 5 sets of 3 reps.

W.O.D.: Complete the following for time...
Run 800m, 250x double unders, Run 800m.
*Note: Every time you have to break/miss a double under, it is a 5x burpee penalty to be done at the end of the W.O.D.

Durability: 3 Rounds, not for time: 10x Weighted toes 2 bar (AHAP), 30 sec elevated plank, 10x russian twist, 10x reverse hypers (AHAP).



Comments (22)