Mike's Gym RSS Feed RSS Feed
 

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

Wednesday January 30 2013
focus before you lift!!

wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. front squats: heavy single no more than 10 total reps (can be less reps)

2.. snatch: work up to 80%x1x5

3. front squat: heavy single, no more than 5 total reps (can be less reps)

4. . cln and jerk: work up to 80%x1x5

5. front squat: heavy single, no more than 3 total reps (can be less reps)

6. sit ups x 100 using ab mat!

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



Comments (0)