GYMCORE CROSSFIT WOD THURSDAY, APRIL 12, 2012
STRENGTH: 3X8 DEADLIFT WOD: 18-15-12-9-6-3 HANG POWER SNATCH 75/55 BOX JUMPS 24/20 STRETCH/FOAM ROLL
STRENGTH: 3X8 DEADLIFT WOD: 18-15-12-9-6-3 HANG POWER SNATCH 75/55 BOX JUMPS 24/20 STRETCH/FOAM ROLL
STRENGTH: 3X3 BENCH PRESS WOD: CINDY AMRAP 20 MINS. 5 PULLUPS 10 PUSHUPS 15 SQUATS STRETCH/FOAM ROLL
CHALLENGE: 40 YARD DASH WOD: TABATA ROW REST 1 MIN. TABATA KB SWINGS 53/35 REST 1 MIN. TABATA SLAM BALL
STRENGTH: 1RM THRUSTER WOD: ELIZABETH 21-15-9 CLEANS 135/95 RING DIPS STRETCH/FOAM ROLL
STRENGTH: 3X5 SUMO DEADLIFT WOD: NICOLE AMRAP 20 MINS. RUN 400M MAX REPS PULLUPS NOTE THE NUMBER OF PULLUPS FOR
WEIGHTLIFTING: 5X3 SPLIT JERK WOD: 3 ROUNDS 3 MINS. ON/1 MIN. OFF 5 HSPU 20 LUNGES STRETCH/FOAM ROLL
WEIGHTLIFTING: 6X2 CLEAN WOD: 3 ROUNDS 20 KB SWINGS 70/53 25 V-UPS 50 DOUBLE UNDERS STRETCH/FOAM ROLL
STRENGTH: 3X3 PRESS WOD: AMRAP 15 MINS. 3 SQUAT SNATCHES 95/65 6 BURPEES 200M RUN STRETCH/FOAM ROLL
STRENGTH: 5X2 BACK SQUAT WOD: 30-20-10 GOBLET SQUAT 53/35 KNEES TO ELBOWS SUPERMANS STRETCH/FOAM ROLL
STRENGTH: 1RM OHS WOD: DT 5 ROUNDS 12 DEADLIFTS 155/105 9 HANG POWER CLEANS 155/105 6 PUSH JERKS 155/105 STRETCH/FOAM