Wednesday, March 6, 2013

Warmup:
Ring Dips
Back Extensions
Air Squats
Lunges
Samson Stretch
Ironcross

Strength:
Back Squat 7-7-7

WOD:
14 Minute AMRAP
7 Wall Balls
7 Burpee Pullups-No Floppies

Did you know....According to leading exercise scientist, THE BURPEE is the MOST EFFECTIVE exercise, as it targets all five dimensions of fitness: endurance, speed, agility, strength, and flexibility.
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8 comments:

  1. JAXWednesday, March 06, 2013

    Starscream: 7 Rounds
    1-1/4 Back Squats-75-95-95
    14# Ball

    ReplyDelete
  2. JAXWednesday, March 06, 2013

    Prowl: 10 Rounds + 2 Wall Balls
    Back Squat-115-135-155
    20# Ball

    ReplyDelete
  3. JAXWednesday, March 06, 2013

    Scrapper: 8 Rounds
    Back Squat Form Work
    14 Minute AMRAP
    7 Wall Balls-12#
    7 Box Pushups

    ReplyDelete
  4. JAXWednesday, March 06, 2013

    Esme: 11 Rounds + 7 Wall Balls
    Back Squat-53-63-83
    14 Minute AMRAP
    7 Wall Balls-10#
    7 Pushups

    ReplyDelete
  5. JAXFriday, March 08, 2013

    Jazz: 9 Rounds
    Back Squat-65-85-95
    4 Burpee Pullups instead of 7 (no band)
    10# Ball

    ReplyDelete
  6. JAXFriday, March 08, 2013

    Bee: 6 Rounds
    Back Squat-75-75-85
    Green Band-14# Ball

    ReplyDelete
  7. JAXFriday, March 08, 2013

    Ironhide: 5 Rounds
    Back Squat-65-75-85
    12# Ball-Blue Band

    ReplyDelete
  8. JAXFriday, March 08, 2013

    Jorge: Complete
    10-9-8-7-6-5-4-3-2-1
    Deadlift-145#
    Push Press-75#
    Not for Time

    ReplyDelete

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