GYMCORE CROSSFIT WOD FRIDAY, MAY 18, 2012
STRENGTH: DEADLIFT 5,5,5+ (65%,75%,85%) WOD: 3 ROUNDS 400M RUN 12 HSPU 21 KB SWINGS 70/53
STRENGTH: DEADLIFT 5,5,5+ (65%,75%,85%) WOD: 3 ROUNDS 400M RUN 12 HSPU 21 KB SWINGS 70/53
KIPPING PRACTICE/OPEN PRACTICE WOD: FRAN 21-15-9 THRUSTERS 95/65 PULLUPS
WITH YOGA INSTRUCTOR KAT MANSFIELD $6 FOR A GYMCORE CROSSFIT MEMBER $8 FOR A NON-MEMBER
STRENGTH: BACK SQUAT 5,5,5+ (65%,75%,85%) WOD: 5 ROUNDS 9 SNATCH GRIP DEADLIFTS 115/80 6 POWER SNATCHES 115/80 3 OHS 115/80
WEIGHTLIFTING: 8X2 POWER CLEANS WOD: AMRAP 10 MINS. 12 SITUPS 24 MOUNTAIN CLIMBERS
STRENGTH: PRESS 5,5,5+ (65%,75%,85%) WOD: 10 ROUNDS 5 BURPEES 6 RING ROWS 7 PUSH PRESSES @ YOUR 65% PRESS WEIGHT
(PHOTO: RIGHT TO LEFT) GREAT GRANDMA (100), GRAMMA (80), MA (58), NICHOLE & GEHRIG, ME (1 LUCKY GUY!) 5 GENERATIONS!!
8AM: OPEN GYM 9AM: BUDDY WOD (TEAMS OF 2) EVA/KELLY COMBO 5 ROUNDS 800M RUN 30 KB SWINGS 70/53 30
STRENGTH: OPEN PRACTICE WOD: 4 ROUNDS 250M ROW 10 DEADLIFT 275/185 15 SLAM BALL 20/16
WOD: LYNNE 5 ROUNDS MAX REPS OF: BODY WEIGHT BENCH PRESS PULLUPS