GYMCORE CROSSFIT WOD WEDNESDAY, APRIL 25, 2012
WOD: 2000M ROW 50 PUSHUPS (hands off) 50 V-UPS STRETCH/FOAM ROLL
WOD: 2000M ROW 50 PUSHUPS (hands off) 50 V-UPS STRETCH/FOAM ROLL
STRENGTH: 2RM BACK SQUAT WOD: 10,9,8,7,6,5,4,3,2,1 KB SWING 70/53 KB ROW (each arm) 70/53 PISTOLS (each leg) STRETCH/FOAM ROLL
WEIGHTLIFTING: 1RM SNATCH WOD: 2 ROUNDS 50 DOUBLE UNDERS 40 SITUPS 30 POWER CLEANS 105/75 20 SQUAT JUMPS OVER BAR
STRENGTH: 5X3 FRONT SQUAT WOD: AMRAP 17 MINS. 200M RUN 15 BOX JUMPS 24/20 15 WALL BALL 20/14 STRETCH/FOAM ROLL
3X400M SPRINT WOD: JT 21-15-9 HSPU RING DIPS PUSHUPS STRETCH/FOAM ROLL
(GCCF YOGA CLASS TONIGHT @ 7:00PM WITH KAT MANSFIELD) STRENGTH: 5X3 DEADLIFT WOD: AMRAP 11 MINS. 10 Deadlifts @ 50%
WEIGHTLIFTING: 1RM POWER CLEAN WOD: DANIEL (remember… you can modify anything you need to) 50 PULLUPS 400M RUN 21 THRUSTERS
STRENGTH: 5X3 OHS WOD: 3 ROUNDS 12 TOES TO BAR 22 KB SWINGS 53/35 32 TUCK JUMPS STRETCH/FOAM ROLL
STRENGTH: 3X5 BACK SQUAT WOD: 20 BURPEES 800M RUN 40 WALL BALL 20/14 400M RUN 60 LUNGES 200M RUN STRETCH/FOAM
Inches and pounds, that is. GCCF is the 4th day of its second Paleo Challenge. Here’s a tip for healthy