Mike's Gym RSS Feed RSS Feed
 

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

Friday March 15 2013
boss hoss and coach b!!!
friday:

rest day!!

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM front squat.

Strength:Front squat - 10 sets x 2 reps @ 90% 1 RM

Work Capacity: Complete 3 rounds of the following for time...
Run 800m
10x overhead squat (155#/110#)
15x ring dips
20x chest to bar pull ups

Core: 400m farmers carry (53# KBs/ 35# KBs)



Comments (0)