Mike's Gym RSS Feed RSS Feed
 

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

Monday August 5 2013
legend!
monday: strength cycle.

1. back squat: 7 sets x 3 reps at 85%

2. sn pulls standing on 1" block: 95%x2, 100%x2x2

3. snatch pp: 5, 4, 3, 2, 1

4. sit ups using plate behind head and feet over bench: 50 reps.

5. chins x 25

CrossFitters

Conditioning:
1) 5x500m row sprints. Rest 2 minutes between each sprint.

Strength:
1) 3x pause front squats: Work up to a max for the day and perform 2 sets at that weight.
2) Snatch - Work up to a max for the day, then back it down 10kg and perform 5 singles.

Work Capacity:
1) "Grace". Complete the following for time:
-30x clean and jerks (135#/95#)

Core: 50x ghd sit ups



Comments (0)