Mike's Gym RSS Feed RSS Feed
 

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

Wednesday September 12 2012
good mornings
wednesday: junk yard dog + burg warm up+skill transfer exercises sn+3 pos snatch. 3 reps at each position.

1. clean and jerk: 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1

2. clean pull: 90%x2x2

3. fs: 80%x3x3

CROSSFITTERS

Warm up: 3 rounds - Run 200m, 5x KB snatch each arm (16kg/12kg), 10x push up.

Work Capacity: Complete the following for time...
100x KB swing (32kg/24kg)
*Any time you stop/break, put the kettlebell down and perform a 5x burpee penalty.

Endurance: Row 2,000m for time
*Goal is under 7 minutes.

Core: 1x max plank hold, 1x max wall sit hold



Comments (0)