Monday, February 11, 2013

Group Warmup
3 Rounds
10 Pass Throughs
10 Situps
10 Air Squats
10 Pushups
Samson Stretch

Strength:
Overhead Squat-3-3-3
Complete 30 Sec plank hold after each set

WOD:
10 Rounds
5 Toes to Bar
7 Med Ball Situps
10 Ball Slam
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13 comments:

  1. JAXMonday, February 11, 2013

    Grimlock:19:55
    OHS-75-85-95
    20# Ball-
    2 TTB and 3 Knees to Chest per round

    ReplyDelete
  2. JAXMonday, February 11, 2013

    Scrapper-15:16
    OHS form work
    10# Ball and Knees to chest

    ReplyDelete
  3. JAXMonday, February 11, 2013

    Starscream-12:09
    OHS-65-75-85
    14# Ball

    ReplyDelete
  4. JAXMonday, February 11, 2013

    Prowl-14:05
    OHS form work w/ bar
    20# Ball

    ReplyDelete
  5. JAXMonday, February 11, 2013

    Esme-16:46
    10 Rounds
    5 Knees to Chest
    2 Med Ball Situps
    5 Regular Situps
    5 Ball Slams
    10# Ball
    OHS form work w/ bar

    ReplyDelete
  6. JAXMonday, February 11, 2013

    Jacke: 16:06
    10 Rounds
    5 Knees to Chest
    2 Med Ball Situps
    5 Regular Situps
    5 Ball Slams
    10# Ball
    OHS form work w/ bar

    ReplyDelete
  7. JAXMonday, February 11, 2013

    Sideswipe-9:53
    OHS-33-38-45
    14# Ball

    ReplyDelete
  8. JAXMonday, February 11, 2013

    Bee-12:35
    OHS-38-43-53
    12# Ball-2TTB instead of 5

    ReplyDelete
  9. JAXMonday, February 11, 2013

    Jazz-15:52
    OHS-33-38-43
    10# Ball-2TTB-3 Knees to Chest

    ReplyDelete
  10. JAXMonday, February 11, 2013

    Barricade-12:22
    OHS-53-63-73
    14# Ball

    ReplyDelete
  11. JAXMonday, February 11, 2013

    Rampage-10:08
    Mobility Work
    7 Rounds-12# Ball

    ReplyDelete
  12. JAXMonday, February 11, 2013

    Amanda-10:41
    Mobility Work
    7 Rounds
    3 Knees to Chest
    5 Med Ball Situps-10#
    7 Ball Slams-10#

    ReplyDelete
  13. JAXMonday, February 11, 2013

    Jorge-9:22
    Mobility Work
    10 Rounds
    3 TTB
    5 Med Ball Situps-12#
    7 Ball Slams-12#

    ReplyDelete

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