GYMCORE CROSSFIT WOD SATURDAY, JANUARY 26, 2013
WOD: WITH A PARTNER PET ROCKS EACH PAIR HAS TWO “PETS” (KETTLEBELLS OR DUMBBELLS) ONE PARTNER HOLDS THE PETS IN
WOD: WITH A PARTNER PET ROCKS EACH PAIR HAS TWO “PETS” (KETTLEBELLS OR DUMBBELLS) ONE PARTNER HOLDS THE PETS IN
STRENGTH: 4X6 BENCH PRESS WOD: TABATA PULLUPS TABATA BOX JUMPS 20″ TABATA PUSHUPS TABATA ROW (CALORIES)
STRENGTH: 3RM FRONT SQUAT WOD: AMRAP 10 MINS. 5 HSPU 15 SQUATS AFTERMATH: STATIC HANG
STRENGTH: 1RM POWER CLEAN WOD: POWER CLEAN ELIZABETH 21-15-9 POWER CLEAN 135/95 RING DIPS
STRENGTH: 4×8 FRONT RACKED LUNGES WOD: RANDY 75 POWER SNATCHES 75/55 AFTERMATH: TABATA KB SWINGS
STRENGTH: 5X5 THRUSTER WOD: 5 ROUNDS 30 MOUNTAIN CLIMBERS 10 PUSH JERKS 115/80 7 LATERAL BAR FACING BURPEES AFTERMATH: 250M
WOD: WITH A PARTNER ONE PERSON WORKS AT A TIME ALTERNATING WORK AFTER EACH FULL ROUND IS COMPLETED 20 ROUNDS
15 MINS. OPEN PRACTICE WOD: AMRAP 20 MINS. 5 CHEST TO BAR PULLUPS 10 SQUAT JUMPS 15 KB SWINGS 53/35
WEIGHTLIFTING: 6X3 CLEAN WOD: 3 ROUNDS 40 LUNGES 7 PUSH PRESSES 135/95 14 RING ROWS AFTERMATH: TABATA DOUBLE UNDERS
STRENGTH: 5X5 PRESS WOD: AMRAP 11 MINS. 6 PUSHUPS 9 SITUPS 12 BOX JUMPS 24/20 AFTERMATH: 500M ROW