Mike's Gym RSS Feed RSS Feed
 

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

Wednesday November 28 2012
lots of bars in action at mikes gym!!
wednesday:

day 3 of rest week!!


CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, work up to 90% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 90%.

Strength: Front squat - 1 reps x 10 sets @ 90% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 10-8-6-4-2 reps of...
Front rack weighted barbell lunges* (115#/85#)
Bar facing burpees
*10 right and left leg, 8 right and left leg, etc

Core: 120x sledge strikes for time
*Use the heaviest sledge hammer you have.



Comments (0)