GYMCORE CROSSFIT WOD TUESDAY, JANUARY 15, 2013
STRENGTH: 6RM FRONT SQUAT WOD: 5 ROUNDS 10 TOES TO BAR 10 POWER SNATCH 75/55 10 WALL BALL 20/14 AFTERMATH:
STRENGTH: 6RM FRONT SQUAT WOD: 5 ROUNDS 10 TOES TO BAR 10 POWER SNATCH 75/55 10 WALL BALL 20/14 AFTERMATH:
WEIGHTLIFTING: 2RM SPLIT JERK WOD: 1000M ROW 100 DOUBLE UNDERS 10 CLEAN & JERKS 155/105
TEAMS OF 4 AS A TEAM ROTATE THROUGH 3 ROUNDS OF 1 MIN EACH EXERCISE WITH 1 MIN REST BETWEEN
WEIGHTLIFTING: 6X2 POWER SNATCH WOD: 4 ROUNDS 4 HANG SQUAT SNATCH 95/65 12 SUPERMANS 9 JERKS 95/65 12 V-UPS AFTERMATH:
STRENGTH: 5X3 DEADLIFT WOD: AMRAP 20 MINS. 45 SQUATS 30 MOUNTAIN CLIMBERS 15 RING DIPS
STRENGTH: 3RM PUSH PRESS WOD: 10 ROUNDS 5 POWER CLEANS 155/105 10 PULLUPS
STRENGTH: 10RM FRONT SQUAT WOD: 5 ROUNDS 8 HSPU 15 WALL BALL 20/14 25 DOUBLE UNDERS
STRENGTH: 6X2 PRESS WOD: AMRAP 13 MINS. 4 BURPEES 8 WEIGHTED SITUPS 53/35 12 KB SWINGS 53/35 AFTERMTH: TABATA BOX
WOD: WITH A PARTNER ONE PERSON WORKS AT A TIME GET IT DONE IN ORDER 21-15-9-6-9-15-21 THRUSTERS 135/95 PULLUPS BURPEES
WEIGHTLIFTING: 30 SQUAT CLEANS @ 70% OF 1RM 3 ROUNDS 1 MIN EACH EXERCISE 1 MIN REST BETWEEN ROUNDS KB