GYMCORE CROSSFIT WOD WEDNESDAY, DECEMBER 12, 2012
WEIGHTLIFTING: 2RM HANG POWER SNATCH WOD: TABATA PULLUPS BOX JUMPS 20″ V-UPS SLAM BALL 20/16 SITUPS
WEIGHTLIFTING: 2RM HANG POWER SNATCH WOD: TABATA PULLUPS BOX JUMPS 20″ V-UPS SLAM BALL 20/16 SITUPS
WEIGHTLIFTING: 5X3 SPLIT JERK WOD: AMRAP 15 MINS. 7 RING PUSHUPS 14 DOUBLE UNDERS 28 MOUNTAIN CLIMBERS
STRENGTH: 1RM PULLUP OR KIPPING PULLUP PRACTICE WOD: 21-18-15-12-9-6-3 DEADLIFT 185/130 WALL BALL 20/14
WEIGHTLIFTING: 2RM POWER CLEAN WOD: 5 ROUNDS 10 BACK RACKED LUNGES 115/80 15 V-UPS 20 SQUAT JUMPS :30 SEC REST
STRENGTH: 3RM FRONT SQUAT WOD: 21-15-9 KB SWINGS 70/53 RING DIPS PUSHUPS
KIPPING PULLUP PRACTICE WOD: 3 ROUNDS 50 DOUBLE UNDERS 10 HANG POWER CLEANS 155/105 7 L-PULLUPS
STRENGTH: 3X3 DEADLIFT WOD: 10 ROUNDS 10 OHS 45/35 10 BURPEES
1ST PLACE: ELLEN SOFRONAS 2ND PLACE: SONJA MCGRAIL 3RD PLACE: RENEE SCHILDKRAUT CONGRATS TO OUR WINNERS, EVERYONE DID A VERY
WOD: WITH A PARTNER AMRAP 20 MINS. 20 HANG POWER CLEANS 95/65 20 BOX JUMPS 24/20 20 HANG POWER SNATCHES
WOD: 100 MOUNTAIN CLIMBERS 90 S. ARM PUSH PRESS 35/25 80 LUNGES 70 KB SWINGS 35/25 60 DOUBLE UNDERS 50