Friday, June 22, 2012


Strength: 
Front Squats: 5-5-5

WOD: 
AMRAP: 3 Minutes
5 Shoulder Press
10 Front Squats
20 Lateral hops (over bar)
Rest 1:30
Repeat for a total of 4 Rounds

Immediately following wod, complete a 1 mile run for time
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5 comments:

  1. JAXSunday, June 24, 2012

    Joey: 26:06
    Power Clean: 85-95-105
    6 Rounds w/ 53# Shoulder Press

    ReplyDelete
  2. JAXSunday, June 24, 2012

    Ratchet:
    Strength Day
    Bench Press: 155x10-175x5-195x2

    ReplyDelete
  3. JAXSunday, June 24, 2012

    Bee: 26:07
    Front Squat: 75-80-90
    Did 4 Rounds
    2 Minutes
    5 Shoulder Press 45#
    10 Front Squats 45#
    Rest 1 Minute
    Then Run 1 Mile
    8 Rounds

    ReplyDelete
  4. JAXSunday, June 24, 2012

    Mirage: 26:51
    Front Squat: 75-80-90
    Did 4 Rounds
    2 Minutes
    5 Situps
    10 Bench Press 15#
    20 Lateral hops over line
    Rest 1 Minute
    Then Run 1 Mile
    7 Rounds + 10 Bench Press

    ReplyDelete
  5. JAXSunday, June 24, 2012

    Habner: 12:14
    3 Rounds
    20 Box Jumps-20"
    20 Lunges

    ReplyDelete

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