GYMCORE CROSSFIT WOD WEDNESDAY, SEPTEMBER 12, 2012
STRENGTH: 8RM FRONT SQUAT WOD: JT 21-15-9 HSPU RING DIPS PUSHUPS
STRENGTH: 8RM FRONT SQUAT WOD: JT 21-15-9 HSPU RING DIPS PUSHUPS
20 MINS. OPEN PRACTICE WOD: 800M RUN 50 KB SWINGS 70/53 400M RUN 40 GOBLET SQUATS 70/53 200M RUN 30
STRENGTH: 5X5 DEADLIFT SHRUG (clean grip) (ascend to a wight beyond your max clean) WOD: FRAN 21-15-9 THRUSTERS 95/65 PULLUPS
WOD: 5 MINS. MAX DISTANCE ROW 5 MINS. MAX REPS SITUPS 5 MINS. MAX REPS PUSHUPS (HAND RELEASE) 5 MINS.
STRENGTH: 1RM DEADLIFT WOD: 5 ROUNDS 12 DEADLIFTS @50% OF 1RM 24 KB SWINGS 53/35 9 TOES TO BAR
20 MINS. OPEN PRACTICE WOD: AMRAP 20 MINS. 20 DOUBLE UNDERS 40 MOUNTAIN CLIMBERS 200M RUN
STRENGTH: 1RM BACK SQUAT WOD: JACKIE 1000M ROW 50 THRUSTERS 45 30 PULLUPS
STRENGTH: 1RM WEIGHTED PULLUP (or 25 strict pullups using bands or bodyweight. make it challenging) WOD: 5 ROUNDS 8 BURPEE
WOD: 5 ROUNDS 12 BOX VAULTS 30/24 12 PUSHUPS 12 V-UPS 2 BUILDING LAPS POST WOD: TABATA SURPRISE
STRENGTH: 3X3 DEADLIFT all three sets @ 90% of 1RM WOD: AMRAP 12 MINS. 15 WALL BALL 20/14 15 SDHP