GYMCORE CROSSFIT WOD THURSDAY, FEBRUARY 7, 2013
STRENGTH: 3X6 OHL WOD: 5 SETS OF 3 MINS. ON/ 1 MIN. OFF 3 BURPEE PULLUPS 6 PUSHUPS 8 LUNGES
STRENGTH: 3X6 OHL WOD: 5 SETS OF 3 MINS. ON/ 1 MIN. OFF 3 BURPEE PULLUPS 6 PUSHUPS 8 LUNGES
STRENGTH: 3X3 OHS WOD: AMANDA 9-7-5 MUSCLE UPS SQUAT SNATCH 135/95 OR ISABEL 30 SNATCHES 135/95
WOD: 1000M ROW 3 ROUNDS 20 TOES TO BAR 20 BOX JUMPS 24/20 AFTERMATH: TABATA SQUATS
STRENGTH: 3X4 PUSH PRESS (FROM THE FLOOR) (USE THIS LIKE A WARMUP FOR GWEN OR GRACE, DON’T TAX YOURSELF TOO
WOD: WITH A PARTNER 1 ROUNDS = :30 ON/ :30 OFF 5 ROUNDS OF EACH MOVEMENT WALL BALL 20/14 SLAM
WOD: 29 PULLUPS 29 DEADLIFTS 115/80 29 HANG POWER CLEANS 115/80 29 BACK SQUATS 115/80 29 PUSH JERKS 115/80 29
STRENGTH: 2RM FRONT SQUAT WOD: AMRAP 12 MINS. 7 RING DIPS 10 PUSHUPS 13 SITUPS AFTERMATH: TABATA LEG LIFTS
STRENGTH: 7×1 SPLIT JERK WOD: 10 ROUNDS 8 KB SWINGS 70/53 3 S. ARM OHL /L/ 70/53 3 S. ARM
STRENGTH: 3X3 DEADLIFT WOD: AMRAP 10 MINS. 30 DOUBLE UNDERS 10 BOX JUMPS 24/20 AFTERMATH: 25 STRICT PULLUPS
STRENGTH: 5X5 PUSH PRESS WOD: 30-20-10 KNEES TO ELBOWS HANG POWER SNATCH 75/55 AFTERMATH: 30 CALORIE ROW