Mike's Gym RSS Feed RSS Feed
 

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

Monday May 5 2014
the big island of Hawaii
active rest week.....following a 12 week cycle like the one we just finished....we are taking a week off. enjoy this time....only go to the gym to lift lightly and work technique.

monday: active recovery and rest.


Strength:
1) 2 position snatch (1x floor + 1x mid-thigh) - 10 sets x 2 reps x every 90 seconds. Work up to a max for the day.
2) Back squat - Warm up, then 75%x5, 85%x3, 95%x1+ reps.
3) 50x burpee box jumps for time (24in/20in) 5 min cap

Work Capacity:
1) 15 minute AMRAP - Ascending latter, 1-2-3.reps of each:
Thrusters (155#/105#)
L-pull ups

Core:
1) 3 rounds, not for time:
-6x Good morning (Heavy)
-10x glute ham raises



Comments (0)