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WOD Archive - April 2014

Friday January 11 2013
love this!!!
friday:

rest day!

CrossFitters

Warm Up: 2 minutes of double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM front squat.

Strength: Front Squat - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete 2 rounds of the following...
Sprint 800m
Rest 2 minutes
Sprint 400m
Rest 2 minutes
Sprint 100 meters
Rest 2 minutes

Core: 3 rounds - 20x WTD sit ups (45#/25#), 10x WTD back extensions (45#/25#)



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