Tuesday, February 7, 2012

Warmup:
2 Rounds
10 Pass Throughs
10 Ring Rows
10 OHS

Strength:
Rack Jerk 1-1-1

WOD:
400m Run
40 Burpees
40 Situps
40 Double Unders
40 Pullups
40 Lunges
Posted by at

9 comments:

  1. JAXSaturday, March 24, 2012

    Grimlock: 14:38
    Rack Jerk: 3-3-3 @ 65#
    20 Reps of each
    10 Ring Rows + 10 Pullups

    ReplyDelete
  2. JAXSaturday, March 24, 2012

    Sideswipe: 11:14
    Ring Rows instead of Pullups

    ReplyDelete
  3. JAXSaturday, March 24, 2012

    Prowl: 11:18

    ReplyDelete
  4. JAXSaturday, March 24, 2012

    Shockwave: 14:01
    Singles Jump Ropes x 3
    Inverted Rows instead of Pullups
    Rack Jerk: 95-115-125

    ReplyDelete
  5. JAXSaturday, March 24, 2012

    Ratchet: 14:27
    Jump Rope Singles x 3
    Ring Rows instead of Pullups

    ReplyDelete
  6. JAXSaturday, March 24, 2012

    Jolt: 11:36
    Jump Rope Singles x 3
    Rack Jerk: 95-115-135

    ReplyDelete
  7. JAXSaturday, March 24, 2012

    Jazz: 14:32
    Green Band for Pullups
    20 Double Unders + 40 Jump Rope Singles
    Rack Jerk: 33-45-55

    ReplyDelete
  8. JAXSaturday, March 24, 2012

    Bee: 15:52
    Stepups instead of Double Unders
    Ring Rows instead of Pullups
    Rack Jerk: Form work w/ 45# Bar

    ReplyDelete
  9. JAXSaturday, March 24, 2012

    Ironhide: 20:52
    Green Band Pullups
    Jump Rope Singles x 3

    ReplyDelete

Subscribe to: Post Comments (Atom)