Monday, June 17, 2013

Warmup:
400m Run
50m
Walking Lunges
Walking High Knee Hugs
Walking Ankle Grabs
High Knees
Butt Kicks
Grapevine
Samson Stretch

Strength:
Back Squat 3-3-3

WOD:
15 Minute AMRAP Ladder
1..2..3..4..5..6...And So On
Pushups
Strict Pullups
Jumping Air Squats
Med Ball Situps
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7 comments:

  1. JAXTuesday, June 18, 2013

    Starscream: 9 Rounds + 6 Pushups
    Back Squat-125-145-165
    Kipping Chinups w/ Red Band-20# Ball

    ReplyDelete
  2. JAXTuesday, June 18, 2013

    Bee: 7 Rounds + 8 Air Squats
    Back Squat-95-95-95
    Strict PU w/ Green Band-Air Squats-12# Ball

    ReplyDelete
  3. JAXTuesday, June 18, 2013

    Ironhide: 7 Rounds + 2 Pushups
    Back Squat-95-95-95
    Strict PU w/ Red+Blue Band-14# Ball

    ReplyDelete
  4. JAXTuesday, June 18, 2013

    Shockwave: 8 Rounds +9 Pushups
    Back Squat-125-145-160
    Strict Chinups-20# Ball

    ReplyDelete
  5. JAXTuesday, June 18, 2013

    Mudflap: 8 Rounds + 5 Inverted Bar Rows
    Back Squat-85-85-85
    Inverted Bar Rows-No Med Ball

    ReplyDelete
  6. JAXTuesday, June 18, 2013

    Alicia: 6 Rounds + 4 Pullups
    Box Squats
    Green+Red+Blue Band-12# Ball

    ReplyDelete
  7. JAXTuesday, June 18, 2013

    Shannon: 6 Rounds + 1 Jumping Air Squat
    Form Work on Back Squat
    Blue+Purple Band-10# Ball

    ReplyDelete

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