Wednesday, September 28, 2011

Warmup:
200m Run
then...2 Rounds
10 Pullups
10 Pass Throughs
10 OHS
10 Pushups
10 Situps

Strength:
Front Squat: 5-5-5

WOD:
Opens Week 5:
AMRAP: 20 Minutes
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14) Guys 10ft/ Girls 9ft
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5 comments:

  1. JAXWednesday, December 07, 2011

    Ryan Clagett: 3 Rounds + 5 Power Cleans
    10 minutes instead of 20 with 65#PC

    ReplyDelete
  2. JAXWednesday, December 07, 2011

    Wayne: 3 Rounds + 14 Wall Balls
    10 minutes instead of 20 with 65#PC

    ReplyDelete
  3. JAXWednesday, December 07, 2011

    Dave: 6 Rounds
    95# Power Clean

    ReplyDelete
  4. JAXWednesday, December 07, 2011

    Carey: 6 Rounds + 2 Toes to Bar
    75# Power Clean

    ReplyDelete
  5. JAXWednesday, December 07, 2011

    Vest: 10 Rounds + 5 Power Cleans RX
    2nd WOD: 7:37
    21-18-15-12-9-6-3
    Box Jumps 31-1/2 inches
    Ball Slams 20#
    then....100 situps
    Front Squat: 210-210-210

    ReplyDelete

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