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WOD Archive - October 2014

Thursday November 7 2013
proper positioning!
thursday:


1. back squat: 83%x3x10 sets
2. front squat: 75%x3x4 sets.
3. sit ups x 100

CrossFitters

Strength:
1) Deadlift: Warm up, then 65%x5 reps, 75%x5 reps, 85%x5+ reps.
*Add 10 pounds to your 1 RM from last cycle.
*If you are an advanced lifter, use 90% of your 1 RM

Work Capacity:
1) Complete 3 rounds of 15-12-9 reps of:
-Thruster (115#/85#)
-GHD sit up

Core:
3 rounds - 12x reverse hypers, 60 second plank



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