GYMCORE CROSSFIT NO WOD WEDNESDAY, JULY 4TH, 2012
NO CLASSES TODAY HAPPY INDEPENDENCE DAY!!! EAT, HYDRATE, BE MERRY AND SAFE.
NO CLASSES TODAY HAPPY INDEPENDENCE DAY!!! EAT, HYDRATE, BE MERRY AND SAFE.
WEIGHTLIFTING: 6X2 POWER CLEAN WOD: HELEN 3 ROUNDS 400M RUN 21 KB SWINGS 53/35 12 PULLUPS
MONDAY JULY 2ND: FULL SCHEDULE TUESDAY JULY 3RD: FULL SCHEDULE WEDNESDAY JULY 4TH: NO CLASSES (HAPPY 4TH!!!) THURSDAY JULY 5TH:
STRENGTH: 1RM THRUSTER WOD: 5 ROUNDS 12 THRUSTERS @ 50% OF 1RM 9 RING DIPS 6 TOES TO BAR
WOD: BUILDING LAP 30 PUSH PRESS 95/65 25 BOX JUMPS 20/20 200M RUN 20 PUSH PRESS 115/80 15 BOX JUMPS
MONDAY JULY 2ND: FULL SCHEDULE TUESDAY JULY 3RD: FULL SCHEDULE WEDNESDAY JULY 4TH: NO CLASSES (HAPPY 4TH!!!) THURSDAY JULY 5TH:
STRENGTH: DEADLIFT 5,3,1+ 75%,85%,95% WOD: 5 MINS. PULLUPS 5 MINS. PUSHUPS 5 MINS. SITUPS 5 MINS. SQUATS TOTAL REPS
STRENGTH: HANDSTAND PUSHUPS WOD: ISABEL-GRACE 30 SNATCHES 135/95 30 CLEAN & JERKS 135/95
STRENGTH: BACK SQUAT 5,3,1+ (75%,85%,95%) WOD: AMRAP 10 MINS. 12 KB SWINGS 70/53 6 RING ROWS 9 V-UPS
STRENGTH: 1RM WEIGHTED PULLUP WOD: 6 ROUNDS R1|R2|R3|R4|R5|R6 DOUBLE UNDERS 30|25|20|15| 10| 5 WALL BALL 20/14 @ 11ft. 12|10|