Tuesday, January 3, 2012

Warmup:
3 Rounds
10 Med Ball OHS
10 Pullups
10 Inchworms

Skill Work:
Work on one of the following:
Negative or Weighted Pullups
Broad Jump Max
Box Jump Max

WOD:
10-9-8-7-6-5-4-3-2-1
Wall Balls
KB Swings
SDHP
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10 comments:

  1. JAXTuesday, January 03, 2012

    Brian: 9:19
    14# Wb-35# Kb Swing & Sdhp

    ReplyDelete
  2. JAXTuesday, January 03, 2012

    Donna: 8:53
    10# Wb-20# Kb Swing & Sdhp

    ReplyDelete
  3. JAXTuesday, January 03, 2012

    Carey: 9:13
    14# Wb-35# Kb Swing & Sdhp

    ReplyDelete
  4. JAXTuesday, January 03, 2012

    Liz: 10:08
    14# Wb-18# Kb Swing & Sdhp

    ReplyDelete
  5. JAXTuesday, January 03, 2012

    Jax: 7:49
    14# Wb-35# Kb Swing & Sdhp

    ReplyDelete
  6. JAXTuesday, January 03, 2012

    David: 13:16
    14# Wb-35# Kb Swing & Sdhp

    ReplyDelete
  7. JAXTuesday, January 03, 2012

    Pedro: 7:32
    20# Wb-35# Kb Swing & Sdhp

    ReplyDelete
  8. JAXTuesday, January 03, 2012

    Ryan Clagett: 9:18
    10-9-8-7-6-5-4-3-2-1
    Box Jumps-20"
    Situps
    Goblet Squats-20#

    ReplyDelete
  9. JAXTuesday, January 03, 2012

    Dave: 10:16
    10-9-8-7-6-5-4-3-2-1
    Kb Shoulder Press (26# in each arm)
    Knees to Chest
    Box Hspu

    ReplyDelete
  10. JAXWednesday, December 26, 2012

    Greg: 7:58
    Basics 4
    15-10-5
    Wall Balls-10#
    Hspu
    Knees to Chest


    Also we did broad jumps-5 tries, if you tip or fall over you get an x
    80 1/2
    80 1/2
    88
    83 1/2
    88 1/2

    ReplyDelete

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