Saturday, March 24, 2012

Warmup:
550m Run
Then...2 Rounds
10 OHS
10 Bench Press
10 Back Extensions
10 Lunges
10 Pullups

WOD:
21-15-9
Deadlift
Box Jumps
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5 comments:

  1. JAXSunday, March 25, 2012

    Grimlock: 7:31
    21-15-9
    Ball Slams-12# Ball
    Shoulder Press-30# Dumbells in each hand for the first 21 reps and 5 reps of second set. Then did 18# Kb in each arm
    Box Dips

    ReplyDelete
  2. JAXSunday, March 25, 2012

    Shockwave: 10:02
    21-15-9
    Ball Slams-14# Ball
    Shoulder Press-18# KB in each arm
    Ring Dips-Red Band

    Then not for time
    21-15-9
    Deadlift-153#
    Box Jumps-20"

    ReplyDelete
  3. JAXSunday, March 25, 2012

    Sideswipe: 18 Rounds + 15 Bench Press
    Thursdays Bench press and Situp WOD

    Then...Not for time
    21-15-9
    Deadlift-153#
    Box Jumps-20"

    ReplyDelete
  4. JAXSunday, March 25, 2012

    Jazz: Not for Time
    65# Deadlift
    18" Box

    ReplyDelete
  5. JAXSunday, March 25, 2012

    Ironhide: Not for time
    85# Deadlift
    18" Box

    ReplyDelete

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