Tuesday, April 3, 2012

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Pushups
10 Knees to Elbows
10 Back Extensions

Strength:
Back Squat or Deadlift
5-5-5
Which ever you have missed recently

WOD:
5 Rounds
45 Barbell Overhead Walking Lunges
21 Burpees
Posted by at

7 comments:

  1. JAXWednesday, April 04, 2012

    Sideswipe: 19:16
    15# Overhead Lunge
    Deadlift: 103-153-183

    ReplyDelete
  2. JAXWednesday, April 04, 2012

    Shockwave: 22:56
    25# Overhead Lunge
    Deadlift: 143-163-193

    ReplyDelete
  3. JAXWednesday, April 04, 2012

    Ratchet: 22:28
    10# Overhead Lunge

    ReplyDelete
  4. JAXWednesday, April 04, 2012

    Jolt: 20:18
    15# Overhead Lunge

    ReplyDelete
  5. JAXWednesday, April 04, 2012

    Ironhide: 28:45
    No # on Lunge

    ReplyDelete
  6. JAXSaturday, April 28, 2012

    Rampage: 35:00
    "Barbara"
    5 Rounds
    20 Pullups
    30 Pushups
    40 Situps
    50 Air Squats

    Blue Band for Pullups
    Cut Off at 4 Rounds

    ReplyDelete
  7. JAXWednesday, June 27, 2012

    Starscream: 15:46
    Back Squat-75-95-105
    25# Plate overhead for lunges
    3 Rounds instead of 5 because of time

    ReplyDelete

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