Monday, January 28, 2013

Warmup:
400m Run
Then... 3 Rounds
10 Pushups
10 Situps
10 Back Extensions
10 Ring Rows
Mobility

Strength:
Front Squat-3-3-3

WOD:
15 Minute AMRAP
5 Ground to Overhead
10 Pullups
50 Double Unders (Singles x 3)
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6 comments:

  1. JAXMonday, January 28, 2013

    Starscream: 4 Rounds + 39 Double Unders
    Front Squat-75-95-115
    65# GTO-Red Band-Double Unders

    ReplyDelete
  2. JAXMonday, January 28, 2013

    Esme: 2 Rounds + 30 Singles
    Front Squat-45-55-65
    45# GTO-Inverted Rows on Bar-Singles x 3

    ReplyDelete
  3. JAXMonday, January 28, 2013

    Jacke: 2 Rounds + 50 Singles
    Front Squat-Form work with 45# Bar
    33# GTO-Ring-Singles x 3

    ReplyDelete
  4. JAXMonday, January 28, 2013

    Jazz: 4 Rounds + 2 GTO
    Front Squat-63-83-93
    55# GTO-Purple Band-Singles x 3

    ReplyDelete
  5. JAXMonday, January 28, 2013

    Sideswipe: 6 Rounds
    Front Squat-63-83-103
    63# GTO-No Band-Double Unders

    ReplyDelete
  6. JAXMonday, January 28, 2013

    Bee: 3 Rounds + 20 Box Stepups
    Front Squat-83-123-133
    65# GTO-Ring Rows-20" Box Stepups

    ReplyDelete

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