GYMCORE CROSSFIT WOD SATURDAY, NOVEMBER 17, 2012
STRENGTH: PICK YOUR OWN LIFT WOD: 3 ROUNDS 20 SQUATS 10 RING DIPS 15 LUNGES 5 RING DIPS 15 SQUATS
STRENGTH: PICK YOUR OWN LIFT WOD: 3 ROUNDS 20 SQUATS 10 RING DIPS 15 LUNGES 5 RING DIPS 15 SQUATS
15 MINS. OPEN PRACTICE WOD: AMRAP 15 MINS. 10 SQUAT CLEANS 95/65 25 MOUNTAIN CLIMBERS 10 TOES TO BAR
WEDNESDAY 11/21 : FULL DAY OF CLASSES THURSDAY 11/22 : 8AM CLASS ONLY FRIDAY 11/23 : 9AM CLASS ONLY SATURDAY
WEIGHTLIFTING: 5X5 CLEAN & JERK WOD: 3 MINS. MAX REPS POWER SNATCH 135/95 3 MINS. MAX REPS PULLUPS 3 MINS.
STRENGTH: 1RM BENCH PRESS WOD: 7 ROUNDS 3 BOX JUMPS 36/30 20 V-UPS
WOD: KINDA FILTHY 50 50 CALORIE ROW 50 JUMPING PULLUPS 50 KB SWINGS 35/25 50 LUNGES 50 KNEES TO ELBOWS
STRENGTH: 1RM SUMO DEADLIFT WOD: 10 ROUNDS 5 HSPU 6 JERKS 135/95 7 FRONT SQUATS 135/95
OPEN GYM OR WOD: TABATA PUSHUPS SITUPS PUSH PRESS 75/55 ROW (CALORIES) TOTAL REPS
WEIGHTLIFTING: 6X2 SPLIT JERK WOD: AMRAP 9 MINS. 6 HANG POWER CLEANS 95/65 3 OHS 95/65
STRENGTH: 3X3 BACK SQUAT WOD: 500M ROW 25 SLAM BALL 20/12 25 BOX JUMP 20 25 SUPERMANS 25 LEG LIFTS