GYMCORE CROSSFIT WOD TUESDAY, AUGUST 7, 2012
STRENGTH/SKILL: 10 MINS. PULLUP PRACTICE WOD: 8 ROUNDS 200M RUN 20 KB SWINGS 70/53
STRENGTH/SKILL: 10 MINS. PULLUP PRACTICE WOD: 8 ROUNDS 200M RUN 20 KB SWINGS 70/53
STRENGTH: 5X5 BACK SQUAT (all sets @ 75% of 1RM) WOD: AMRAP 8 MINS. 8 WALL BALL 20/14 (11FT.) 8
WOD: 30 POWER SNATCHES 95/65 800M RUN 20 POWER SNATCHES 115/75 400M RUN 10 POWER SNATCHES 135/95 200M RUN
STRENGTH: 3X8 DEADLIFT (all three sets @ 70% of 1RM) WOD: 1 MIN. EACH EXERCISE 1 MIN. REST BETWEEN ROUNDS
STRENGTH: 2RM OHS WOD: 3 ROUNDS 400M RUN 21 MOUNTAIN CLIMBERS 12 BOX JUMPS 24″ REST 2 MINS.
STRENGTH: 3X8 PUSH PRESS (all three sets @ 80% of your 1RM PRESS) WOD: 10 POWER CLEANS 165/115 9 FRONT
CrossFit_DeadliftPushupWOD http://media.crossfit.com/cf-video/CrossFit_DeadliftPushupWOD.mov TABATA DOUBLE UNDERS REST 3 MINS. WOD: 10 ROUNDS 15 DEADLIFTS 135/95 15 PUSHUPS
STRENGTH: 3X8 BACK SQUAT (all three sets @ 70% of 1RM) WOD: AMRAP 17 MINS. 5 SQUAT SNATCH 95/65 5
WOD: HALF EVA 5 ROUNDS 400M RUN 15 KB SWINGS 70/53 15 PULLUPS
STRENGTH: 3X10 DEADLIFT (all three sets @ 65% of 1RM) WOD: 50 JERKS 135/95 AT THE START OF EVERY MINUTE