Mike's Gym RSS Feed RSS Feed
 

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

Wednesday July 24 2013
omg!!
wednesday:

1. front squats: work up to 10 sets x 3 reps at 80%.

2. clean pulls standing on 1" block: work up to, 95%X2X3

3. push press: 5 x 5...5th set heaviest.

4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.

5. 100 ab mat sit ups.

CrossFitters

Conditioning:
1) 8x 200m sprints. Rest as needed between sprints.

Strength:
1) Back Squat: 10 sets x 3 reps @ 80% 1 RM.

Work Capacity:
Complete 5 rounds for time of:
50x double unders
10x handstand push ups
Row 500m
10x overhead squat (135#/95#)

Core: 3 rounds - 10x Weighted hanging leg raise, 10x Reverse hypers (AHAP)



Comments (0)