Mike's Gym RSS Feed RSS Feed
 

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

Tuesday April 23 2013
lift off\'s!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 60%

2. pause back squat: 5 sets x 3 reps at 60%

3. abs: your choice 100 reps!

CrossFitters

Warm up: Work up to a heavy pause front squat

Strength: Snatch - Work up to a heavy double and perform 3 sets at that weight.

Work Capacity: Complete 3 rounds for time:
20x back squat (135#/95#)
15x pull ups
10x overhead squat (135#/95#)

*Rest 5 minutes, then:
5x100m sprints (rest as needed between sprints)

Core: 3 rounds - 10x strict toes to bar, 10x weighted back extensions, 5x negative pull ups



Comments (0)