Friday, April 13, 2012

Strength Day!!!

-or-

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Situps
10 Spiderman Stretches
Mobility Work

Skill Work:
As many double unders as possible in 2 minutes

WOD:
Sprint 100m
10 Deadlifts
Sprint 100m
9 Deadlifts
Sprint 100m
8 Deadlifts
Sprint 100m
And so....7-6-5-4-3-2-1
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5 comments:

  1. JAXSaturday, April 28, 2012

    Jazz: 7:57
    9# KB for OH Lunge
    18# KB's for Farmers Carry
    Recovery WOD:
    100m Farmer Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmers Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmer Carry

    ReplyDelete
  2. JAXSaturday, April 28, 2012

    Grimlock: 9:09
    20# KB for 1st set of OH Lunge 13# KB for last set
    35# KB's for Farmers Carry
    Recovery WOD:
    100m Farmer Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmers Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmer Carry

    ReplyDelete
  3. JAXSaturday, April 28, 2012

    Shockwave: 8:07
    20# KB for Overhead Lunge
    35# KB's for Farmers Carry
    Recovery WOD:
    100m Farmer Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmers Carry
    50m Right Arm Overhead Lunge
    50m Left Arm Overhead Lunge
    100m Farmer Carry

    ReplyDelete
  4. JAXSaturday, April 28, 2012

    Ratchet: 18:47
    10-9-8-7-6-5-4-3-2-1
    Deadlift: 205#
    w/ 100m Run in between each set

    ReplyDelete
  5. JAXSaturday, April 28, 2012

    Sideswipe: 234 Double Unders
    OHS=78# New PR!!!
    Front Squat=113# New PR!!!

    ReplyDelete

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