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WOD Archive - October 2014

Friday June 28 2013
no hook grip...this is what you get!
friday:

rest day!!!

CrossFitters

AM:
Run 4 miles or complete a 5k row as fast as possible

PM:
Strength:
Pause back squats: Work up to a heavy single and perform 10 sets at that weight.
Deadlift: 5 reps x 5 sets. Increase the weight each round.
Push press; 5 reps x 5 sets. Increase the weight each round.

Work Capacity: "Fran". Complete 21-15-9 reps of:
Thrusters (95#/65#)
Pull ups

Core: 3 rounds - 20x weighted sit ups, 10x reverse hypers (AHAP), 10x strict handstand push ups



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