Wednesday, June 19, 2013

Warmup:
Coach Led

Strength:
Overhead Squat-3-3-3

WOD:
4 Rounds
20 Air Squats
15 Weighted Lunges
10 Back Extensions
5 Clean and Jerks
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9 comments:

  1. JAXMonday, June 24, 2013

    Misha: 11:55
    20 Air Squats
    15 Weighted Lunges-10#
    10 Back Extensions
    20 KB Swings-26#

    ReplyDelete
  2. JAXMonday, June 24, 2013

    Ironhide: 17:00
    Overhead Squat-65-70-75
    25# OHL-63# C&J

    ReplyDelete
  3. JAXMonday, June 24, 2013

    Esme: 16:35
    Overhead Squat-25-35-45
    Wooden Plate-OHL-14# MBC

    ReplyDelete
  4. JAXMonday, June 24, 2013

    Starscream: 12:32
    Overhead Squat-65-75-95
    25# OHL-95# C&J

    ReplyDelete
  5. JAXMonday, June 24, 2013

    Barricade: 10:18
    Overhead Squat-75-85-90
    25# OHL-75# C&J

    ReplyDelete
  6. JAXMonday, June 24, 2013

    Mudflap: 16:47
    Overhead Squat-15-35-35
    Wooden Plate OHL-14# MBC

    ReplyDelete
  7. JAXMonday, June 24, 2013

    Bee: 13:21
    Overhead Squat-form work
    18# KB Lunge-75# Push Press instead of cleans

    ReplyDelete
  8. JAXMonday, June 24, 2013

    Scrapper: 8 Rounds + 8 Ball Slams
    10 Minute AMRAP
    10 Weighted Box Stepups w/ 10# Dumbells
    10 Ball Slams-10#

    ReplyDelete
  9. JAXMonday, June 24, 2013

    Shockwave:
    Overhead Squat-95-110-115x2

    ReplyDelete

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