Friday, September 23, 2011

Warmup:
500m Row
Burgener Warmup
Then... 2 Rounds
10 Situps
10 Ring Rows
10 Back Ext
Stretch 2x Iron Cross
2x Spiderman

Strength:
Pick one you missed this week

WOD:
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pullups
Posted by at

12 comments:

  1. JAXWednesday, December 07, 2011

    Mighty Mouse: 11:09
    35#kb
    Hang Power Clean: 115-115-115

    ReplyDelete
  2. JAXWednesday, December 07, 2011

    Ryan Clagett: 11:38
    26#kb
    Hang Power Clean: 115-115-115

    ReplyDelete
  3. JAXWednesday, December 07, 2011

    Wayne: 12:26
    35#kb-ring rows
    Form Work on HPC

    ReplyDelete
  4. JAXWednesday, December 07, 2011

    Brian: 11:32
    Situps instead of KB Swings & Ring Rows instead of Pullups

    ReplyDelete
  5. JAXWednesday, December 07, 2011

    Carey: 11:37 RX
    Hang Power Clean: 95-95-95

    ReplyDelete
  6. JAXWednesday, December 07, 2011

    Jax: 12:28 RX
    Hang Power Clean: 95-95-95

    ReplyDelete
  7. JAXWednesday, December 07, 2011

    Death By Pullups
    Jason: 10 complete rounds

    ReplyDelete
  8. JAXWednesday, December 07, 2011

    Death By Pullups
    Jax: 8 Complete Rounds

    ReplyDelete
  9. JAXWednesday, December 07, 2011

    Death By Pullups
    Vest: 10 Rounds doing Chest to Bar 15 Rounds Total

    ReplyDelete
  10. JAXSunday, March 25, 2012

    Prowl: 26:54
    "Filthy Fifty"
    24" Box
    35# KB
    45# Push Press
    20# Wall Ball
    Jump Rope Singles x 3

    ReplyDelete
  11. JAXSunday, March 25, 2012

    Ironhide: 17:51
    1/2 "Filthy Fifty"
    18" Box
    18# KB Swing
    33# Push Press
    14# Wall Balls
    Jump Rope Singles x 3

    ReplyDelete
  12. JAXFriday, April 27, 2012

    Ironhide:
    800m Row x 4
    3:35
    3:36
    3:38
    3:35

    ReplyDelete

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