GYMCORE CROSSFIT WOD FRIDAY, OCTOBER 26, 2012
STRENGTH/WOD: 50 BACK SQUATS @ BODYWEIGHT AFTERMATH: 5 SETS OF MAX REPS TOES TO BAR 2 MINS. REST BETWEEN SETS
STRENGTH/WOD: 50 BACK SQUATS @ BODYWEIGHT AFTERMATH: 5 SETS OF MAX REPS TOES TO BAR 2 MINS. REST BETWEEN SETS
WEIGHTLIFTING: 3X3 SNATCH 3X3 CLEAN & JERK WOD: AMRAP 7 MINS. 4 BURPEES 4 PUSH PRESSES 115/80
STRENGTH: 5X3 OHS WOD: 5 ROUNDS 20 POWER CLEANS 95/65 40 DOUBLE UNDERS
WOD: BARBARA 5 ROUNDS 20 PULLUPS 30 PUSHUPS 40 SITUPS 50 SQUATS REST 3 MINS.
STRENGTH: 4X4 FRONT SQUAT WOD: AMRAP 12 MINS. 12 KB SWINGS 53/35 6 KB JERKS (L) 53/35 6 KB JERKS
20 MINS. OPEN PRACTICE AMRAP 10 MINS. 5 KNEES TO ELBOWS 5 TOES TO BAR 12 BOX JUMPS 24/20 REST
STRENGTH: 3RM PUSH PRESS WOD: 5 ROUNDS 10 PULLUPS 5 BURPEES 10 POWER CLEANS 115/80 5 BURPEES 20 SQUATS
15 MINS. OPEN PRACTICE WOD: NATE AMRAP 20 MINS. 2 MUSCLE UPS 4 HSPU 8 KB SWINGS 70/53
STRENGTH: 6X2 DEADLIFT WOD: 1 MIN. EACH EXERCISE 1 MIN. REST BETWEEN ROUNDS 5 ROUNDS THRUSTERS 95/65 FLOOR WIPERS DOUBLE
