GYMCORE CROSSFIT WOD WEDNESDAY, MAY 30, 2012
STRENGTH: BACK SQUAT 5,3,1+ (75%, 85%, 95%) of 90% of your 1RM WOD: ANNIE 50-40-30-20-10 DOUBLE UNDERS SITUPS
STRENGTH: BACK SQUAT 5,3,1+ (75%, 85%, 95%) of 90% of your 1RM WOD: ANNIE 50-40-30-20-10 DOUBLE UNDERS SITUPS
STRENGTH: PRESS 5,3,1+ (75%,85%,95%) of 90% of your 1RM WOD: 10,9,8,7,6,5,4,3,2,1 HANG POWER CLEAN 135/95 DEADLIFT 135/95
POINTS CATEGORY… JANE AND LANCE! MEASUREMENTS CATEGORY… JILL AND HOLLY! BENCHMARK WOD… NEAL AND TIM! NICE WORK TO THE 6
9AM ARRIVAL, WARMUP AND SETUP 9:30AM WOD START MURPH (AKA BODY ARMOR) 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300
HOLIDAY WEEKEND SCHEDULE REMINDER: NO SATURDAY CLASSES NO SUNDAY CLASSES MONDAY WOD: 9AM “MURPH” (REMEMBER, YOU CAN DO IT RXD,
WEIGHTLIFTING: 6X2 SPLIT JERK WOD: 5 ROUNDS 5 WALL CLIMBS 5 SQUAT CLEANS 155/105 200M RUN
STRENGTH: BACK SQUAT 3,3,3+ (70%,80%,90%) of 90% of your 1RM WOD: 3 ROUNDS FIGHT GONE BAD STYLE SLAM BALL 20/16
OPEN PRACTICE WOD: ISABEL 30 SNATCHES 135/95 CHALLENGE: TABATA DOUBLE UNDERS
STRENGTH: PRESS 3,3,3+ (70%,80%,90%) WOD: AMRAP 10 MINS. 10 BOX JUMPS 30/24 10 PUSH JERKS 115/80