GYMCORE CROSSFIT WOD, MARCH 16, 2012
STRENGTH: 3X8 BACK SQUAT WOD: 4X500M ROW OR 4X400M RUN REST IN BETWEEN RUN/ROW FOR THE AMOUNT OF TIME IT
STRENGTH: 3X8 BACK SQUAT WOD: 4X500M ROW OR 4X400M RUN REST IN BETWEEN RUN/ROW FOR THE AMOUNT OF TIME IT
Strength: 3×5 OHS WOD: AMRAP 10 mins. 6 Pullups 12 Lunges 24 Mountain Climbers Stretch/Foam Roll
CHECK OUT THIS HIP EXTENSION! FREAKING EXPLOSIVE!!! Challenge: Tabata Double Unders WOD: Bear Complex 5 Rounds 7 sets of the
Strength: 25 Strict Pullups Use bands, your own bodyweight or add weight. Do whichever provides the appropriate challenge and still
James and a special visit from Moses Strength: 3×8 Deadlift WOD: 5 Rounds 10 Front Squats 135/95 10 Lateral Burpees
Strength: 25 Pullups (strict) Use bands, your own bodyweight or add weight. Do whichever provides the appropriate challenge and still
Strength: 3×3 Back Squat WOD: AMRAP 20 mins. 15 V-ups 15 Wall Ball 20/14 200m Run Stretch/Foam Roll
Strength: 1RM OHS WOD: DT 5 Rounds 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 Push Jerk 155/105 Stretch/Foam
WOD: 1000m Row 50 KB Swings 53/35 50 Box Jumps 24/20 500m Row Stretch/Foam Roll
Strength: 1RM Push Press WOD: Frannie 21-15-9-6-3 Thrusters 95/65 Double Unders Situps Stretch/Foam Roll