Wednesday, June 26, 2013

Warmup: 
Burgener

Strength: 
Back Squat 5-5-5
Make sure you do at least two sets with an empty bar

WOD: 
15 Minute AMRAP
10 Burpee Pullups
10 Front Squats
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7 comments:

  1. JAXThursday, June 27, 2013

    Jazz: 6 Rounds + 4 Burpee Pullups
    Back Squat-53#
    15 Minute AMRAP
    5 Burpee Pullups
    15 Situps

    ReplyDelete
  2. JAXThursday, June 27, 2013

    Ironhide: 4 Rounds + 7 Burpees
    Back Squat-73#
    15 Minute AMRAP
    10 Burpees
    10 Pullups-Green & Blue Band
    10 Front Squats-53#

    ReplyDelete
  3. JAXThursday, June 27, 2013

    Bee: 13 Rounds + 3 Ring Rows
    Mobility work
    AMRAP 15 Minutes
    7 Ring Rows
    10 Situps

    ReplyDelete
  4. JAXThursday, June 27, 2013

    Sideswipe: 5 Rounds + 2 Situps
    15 Minute AMRAP
    5 Burpee Pullups
    10 Push Press-73#
    15 Situps

    ReplyDelete
  5. JAXThursday, June 27, 2013

    Shockwave: 5 Rounds + 1 Burpee Pullup
    Back Squat-135#
    Front Squat-75#

    ReplyDelete
  6. JAXThursday, June 27, 2013

    Scrapper: 6 Rounds +6 Pullups
    Shoulder Press-55#
    15 Minute AMRAP
    10 Pullups-Green & Blue
    10 Shoulder Press w/ 5# Dumbells

    ReplyDelete
  7. JAXThursday, June 27, 2013

    Shannon: 3 Rounds + 4 Situps
    Back Squat-35#
    10 Minute AMRAP
    7 Burpees
    7 Inverted Bar Rows
    10 Situps

    ReplyDelete

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