GYMCORE CROSSFIT WOD SATURDAY, AUGUST 18, 2012
WOD: 5 ROUNDS 40 MOUNTAIN CLIMBERS 30 WALL BALL 20/14 20 BOX JUMPS 24/20
WOD: 5 ROUNDS 40 MOUNTAIN CLIMBERS 30 WALL BALL 20/14 20 BOX JUMPS 24/20
STRENGTH: 5X3 DEADLIFT (all three sets at 80% of 1RM) WOD: 8 ROUNDS :30 SEC MAX REPS HANGING LEG RAISES
STRENGTH: 1RM PUSH PRESS WOD: 500M ROW 30 KB SWINGS 53/35 50 THRUSTERS 75/55 30 KB SWINGS 53/35 400M RUN
STRENGTH: 15 MINS. TO FIND 2RM POWER SNATCH WOD: AMRAP 15 MINS. 3 SNATCHES 135/95 9 BOX JUMPS 30/24 25
STRENGTH/SKILL: 10 MINS. RING DIP PRACTICE OR 1RM WOD: AMRAP 20 MINS. 6 PULLUPS 7 PUSHUPS 8 SITUPS 9 SQUATS
STRENGTH: 5X3 BACK SQUAT (all three sets @ 80% 1RM) WOD: DT 5 ROUNDS 12 DEADLIFTS 155/105 9 HANG POWER
WOD: 20 CALORIE ROW BUILDING LAP 40 SLAM BALL 20/16 BUILDING LAP 60 LUNGES BUILDING LAP 80 SITUPS BUILDING LAP
STRENGTH: 5X5 DEADLIFT (all three sets @ 75% of 1RM) WOD: AMRAP 10 MINS. 5 CLAPPING PUSHUPS 10 V-UPS 15
WOD: 1000M ROW 5 ROUNDS 15 BACK SQUATS 95/65 15 PUSH PRESSES 95/65
STRENGTH: 5X5 PRESS (all three sets @ 75% of 1RM) WOD: AMRAP 12 MINS. 6 BURPEES 12 SITUPS 24 MOUNTAIN