Mike's Gym RSS Feed RSS Feed
 

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

Wednesday July 31 2013
who is this guy!!??
wednesday:

1. front squats: work up to 10 sets x 3 reps at 82%.

2. clean pulls standing on 1" block: work up to, 95%X2x2, 100%x2

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:
Warm up, then 4x 400m sprints. Rest as needed between sprints.

Strength:
1) 1x pause back squat + 2x back squat: Work up to a heavy triple and perform 3 sets at that weight.
2) 7 rounds - EMOM perform the following:
-Odd minute: 6x back squat (100kg/70kg)
-Even minute: 6x push press (60kg/40kg)

Work Capacity:
1) Complete the following for time:
Run 600m
6 rounds: 6x ball slam (30#/20#), 6x handstand push up, 6x KB goblet squat (32kg/24kg)
Run 600m



Comments (0)