GYMCORE CROSSFIT WOD WEDNESDAY, MAY 9, 2012
WEIGHTLIFTING: 5X3 POWER SNATCH WOD: 4 ROUNDS 20 V-UPS 10 BOX JUMPS 30/24 30 DOUBLE UNDERS
WEIGHTLIFTING: 5X3 POWER SNATCH WOD: 4 ROUNDS 20 V-UPS 10 BOX JUMPS 30/24 30 DOUBLE UNDERS
STRENGTH: 1RM BACK SQUAT WOD: AMRAP 9 MINS. 9 WALL BALLS 20/14 9 POWER CLEANS 115/80
STRENGTH: 1RM PRESS WOD: 5 ROUNDS 12 PRESSES @ 50% OF 1RM PRESS 16 BACK RACKED LUNGES @ 50% OF
STRENGTH: 1RM PULLUP 1RM RING DIP WOD: DEATH BY OHS 105/70 (from the ground) WITH A CONTINUOUSLY RUNNING CLOCK DO
STRENGTH: 1RM FRONT SQUAT WOD: 10 KB SWINGS 70/53 10 PULLUPS 10 BOX JUMPS 24/20 400M RUN 20 KB SWINGS
STRENGTH: 5X5 BENCH PRESS WOD: GRACE 30 CLEAN & JERKS 135/95
STRENGTH: 1RM SUMO DEADLIFT WOD: AMRAP 10 mins. 14 Double Unders 8 Sumo Deadlifts @ 50% of 1RM 6 Toes
STRENGTH: 5X3 OHS WOD: FOR 32 CONSECUTIVE ROUNDS OF TABATA (:20 SECS. WORK/:10 SECS. REST) 8 ROUNDS OF EACH TABATA
STRENGTH: 5X3 PUSH PRESS WOD: 5 ROUNDS 2 MINS. ON/:35 SEC. OFF 5 BURPEE BOX JUMPS 20″ 20 MOUNTAIN CLIMBERS
STRENGTH: 2RM DEADLIFT WOD: 6 ROUNDS 5 FRONT SQUATS 165/115 10 PULLUPS STRETCH/FOAM ROLL