GymCore CrossFit WOD Monday, Feb. 6, 2012
Alright Paleo Challengers, we are in our 5th and final week! Everyone has done a great job and much has
Alright Paleo Challengers, we are in our 5th and final week! Everyone has done a great job and much has
IT’S MY MOTHER’S BIRTHDAY TODAY!! HAPPY BIRTHDAY MA! Rita was my first training client almost 5 years ago (1 month
Weightlifting: 2RM Hang Power Clean WOD: 4 Rounds 12 Ring Rows 40 Squats 1 min. rest Stretch/Foam Roll
Strength: 1RM Press WOD: Isabel 30 Snatches 135/95 Stretch/Foam Roll
Strength: 3×5 Sumo Deadlift Challenge: 250m Row for time WOD: 5 Rounds 10 Deadlifts 225/155 15 Supermans 25 Double Unders
Weightlifting: 5×2 Split Jerk Challenge: Plank Hold for time WOD: AMRAP 15 mins. 6 Ring Dips 12 Box Jumps 24/20
Strength: 1RM Back Squat WOD: 15-12-9-6-9-12-15 Pullups Front Squats 95/65 Stretch/Foam Roll
8am: Open Gym/WOD Make-up 9am: Buddy WOD Teams of 4 Split and complete reps/distance for time: One person at each
Strength: 5×5 Deadlift WOD: Tabata :20 sec of work/ :10 sec of rest for 8 rounds of each movement Finish