Monday, January 7, 2013

Warmup:
250m Row
Iron Cross
3 Rounds
10 Pullups
10 Ring Dips
10 Lunges
10 Situps

Strength:
Shoulder Press 5-5-5

WOD:
30-20-10
KB Swings
Pushups

Rest 5-10 Minutes

30-20-10
Ball Slams
Burpees
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12 comments:

  1. JAXMonday, January 07, 2013

    Prowl: 36:47
    10k Row

    ReplyDelete
  2. JAXMonday, January 07, 2013

    Ironhide: 35:24
    3.7 mile run

    ReplyDelete
  3. JAXTuesday, January 08, 2013

    Jacke: 26:50
    5k Row

    ReplyDelete
  4. JAXTuesday, January 08, 2013

    Esme:
    Shoulder Press: 53-58-63
    4:54-26#-HR Pushups
    7:50-12# Ball

    ReplyDelete
  5. JAXTuesday, January 08, 2013

    Starscream:
    Shoulder Press:65-75-80
    4:10-35# KB-HR Pushups
    7:38-20# Ball

    ReplyDelete
  6. JAXTuesday, January 08, 2013

    Sideswipe:
    Shoulder Press: 53-63-68
    4:28-26# KB-HR Pushups
    6:26-14# Ball

    ReplyDelete
  7. JAXTuesday, January 08, 2013

    Grimlock: 43:52
    Shoulder Press:75-85-95
    10k Row

    ReplyDelete
  8. JAXTuesday, January 08, 2013

    Bee:
    Shoulder Press: 75-85-95
    5:23-35# KB- HR Pushups
    5:59-14#(18-12-9 Reps)

    ReplyDelete
  9. JAXTuesday, January 08, 2013

    Jazz:
    Shoulder Press: 53-53-53
    6:01-26#KB-HR Pushups
    6:04-12#-(25-25-5 Reps)

    ReplyDelete
  10. JAXTuesday, January 08, 2013

    Ironhide: 35:24-3.7 Mile Run
    8:49-26# KB-HR Pushups
    10:53-14# Ball

    ReplyDelete
  11. JAXTuesday, January 08, 2013

    Shockwave:
    5:10-35# KB-HR Pushups
    7:19-20# Ball
    Shoulder Press: 65-75-75
    3.7 Mile Run: 34:30

    ReplyDelete
  12. JAXTuesday, January 08, 2013

    Jorge:
    Shoulder Press-65-75-80
    3:30-35# KB-Strict Pushups (18-12-9 Reps)
    6:24-14# Ball (18-12-9 Reps

    ReplyDelete

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