Wednesday, April 4, 2012

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Pushups

Skill:
Handstand Holds
with or without the wall

WOD:
Amrap: 5 Minutes
Jump Rope Singles
Rest 3 Minutes
Amrap: 5 Minutes
Ball Slams
Rest 3 Minutes
Amrap: 5 Minutes
KB Swings
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8 comments:

  1. JAXWednesday, April 04, 2012

    Bee: 145 Ball Slams & 100 Kb Swings
    Deadlift: 1-1-1-1-1
    165-205-225-245-255
    14# Ball-35# KB

    ReplyDelete
  2. JAXWednesday, April 04, 2012

    Sideswipe: 514 Jump Rope Singles-124 Ball Slams- 93 KB Swings
    Hand Stand Holds
    14# Ball - 35# KB

    ReplyDelete
  3. JAXWednesday, April 04, 2012

    Ironhide: 317 Jump Rope Singles-148 Ball Slams-90 KB Swings
    12# Ball - 26# KB

    ReplyDelete
  4. JAXWednesday, April 04, 2012

    Shockwave: 480 Jump Rope Singles= 148 Ball Slams-103 KB Swings
    Hand Stand Holds
    14# Ball- 35# KB

    ReplyDelete
  5. JAXSunday, April 29, 2012

    Prowl: 630 Jump Rope Singles-153 Ball Slams-114 KB Swings
    20# Ball-35# KB

    ReplyDelete
  6. JAXWednesday, June 27, 2012

    Jolt: 476 Jump Ropes-76 Ball Slams-100 KB Swings
    Done 4-5-12
    20# Med Balls-35# KB Swings

    ReplyDelete
  7. JAXWednesday, June 27, 2012

    Starscream: 568 Jump Ropes-150 Ball Slams-101 KB Swings
    Done 4-5-12
    14# Med Balls-35# KB Swings

    ReplyDelete
  8. JAXWednesday, June 27, 2012

    Jazz: 400 Jump Ropes-114 Ball Slams-90 KB Swings
    Done 4-5-12
    12# Med Balls-20# KB Swings

    ReplyDelete

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