GYMCORE CROSSFIT WOD FRIDAY, OCTOBER 5, 2012
STRENGTH: 5X3 SUMO DEADLIFT WOD: 10 ROUNDS (20 MIN. TIME CAP) 4 OHS 95/65 6 BURPEE LATERAL BAR JUMP OVERS
STRENGTH: 5X3 SUMO DEADLIFT WOD: 10 ROUNDS (20 MIN. TIME CAP) 4 OHS 95/65 6 BURPEE LATERAL BAR JUMP OVERS
WEIGHTLIFTING: 1RM SNATCH WOD: 3 ROUNDS 15 RING DIPS 15 POWER CLEANS 135/95
15 MINS. OPEN PRACTICE WOD: AMRAP 20 MINS. 5 GOBLET SQUATS 53/35 10 WEIGHTED SITUPS 53/35 15 KB SWINGS 53/35
STRENGTH: 20RM FRONT SQUAT WOD: 21-15-9 PUSH PRESS 105/75 PULLUPS
WEIGHTLIFTING: 1RM CLEAN & JERK WOD: 40 CALORIE ROW 40 BOX JUMPS 20″ 30 PUSHUPS (HAND RELEASE) 30 DOUBLE UNDERS
STRENGTH: 5X3 DEADLIFT SHRUG (CLEAN GRIP) WOD: 6 ROUNDS 20 DOUBLE UNDERS 10 BACK RACKED LUNGES 115/80 10 CLAPPING PUSHUPS
WEIGHTLIFTING & STRENGTH: 4X3 SPLIT JERK 3X2 OHS WOD: AMRAP 10 MINS. 2 SQUAT SNATCH 115/80 6 BOX JUMPS 30/24
20 MINS. OPEN PRACTICE WOD: 500M ROW 50 POWER CLEANS 115/80 50 KNEES TO ELBOWS
STRENGTH: 5X3 DEADLIFT SHRUG (SNATCH GRIP) WOD: KAREN 150 WALL BALL 20/14 (10FT)
On Saturday OCTOBER 27th, from 10am to 1pm GYMCORE CROSSFIT will be hosting a BARBELLS FOR BOOBS fundraising event. BARBELLS