Mike's Gym RSS Feed RSS Feed
 

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

Wednesday January 15 2014
new sauna heater at mikes gym
NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

wednesday: day 3.

1. front squat: 60%x8, 65%x8, 70%x8, 75%x8.
2. clean pulls: 80%x5, 85%x4, 90%x3, 95%x3
3. incline bench press: (i know...can you believe it)...4 x 8 reps (same as squat)
4. chins: 25 total
5. 100 situps
6. mobility

CrossFitters

Strength:
1) Back squat: 70%x4, 75%x4, 80%x4, 85%x4
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets

Work Capacity:
1) 10 rounds - Every 3 minutes, perform:
-500m row
-5x shoulder to overhead (155#/115#)

Core:
1) 3 rounds, not timed: 15x medball ghd sit ups (20#/14#), 10x glute ham raises, 10x shoulder taps



Comments (0)