Friday, July 19, 2013

Warmup:
Coach Led

WOD:
30-20-10
Box Jumps
Push Press
Lunges
Pushups
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15 comments:

  1. JAXFriday, July 19, 2013

    Starscream: 12:20
    27" Box-33# Push Press

    ReplyDelete
  2. JAXFriday, July 19, 2013

    Shockwave: 14:32
    26" Box- 63# Push Press

    Back Squat
    1x10 @ 105#
    1x8 @ 115#
    1x8 @ 120#
    1x8 @ 130#

    Front Squat
    1x5 @ 90#
    3x5 @ 105#

    ReplyDelete
  3. JAXFriday, July 19, 2013

    Bee: 18:42
    18" Box Stepups-55# Push Press

    ReplyDelete
  4. JAXFriday, July 19, 2013

    Shannon: 20:15
    12" Box-15# Push Press

    3x 1:00 hold in front rack position-75#

    ReplyDelete
  5. JAXFriday, July 19, 2013

    Alicia: 21:11
    12" Box-33# Push Press

    3x 1:00 hold in front rack position-95#

    ReplyDelete
  6. JAXFriday, July 19, 2013

    Barricade: 11:20
    19" Box- 53# Push Press

    Back Squat
    1x10 @ 155#
    1x8 @ 125#
    1x8 @ 135#
    1x8 @ 145#

    ReplyDelete
  7. JAXFriday, July 19, 2013

    Jazz: 15:49
    20" Box-33# Push Press

    ReplyDelete
  8. JAXFriday, July 19, 2013

    Ironhide: 20:03
    19" box-53# Push Press

    ReplyDelete
  9. JAXFriday, July 19, 2013

    Sideswipe: 12:13
    30-20-10
    12" Box stepups (10/10/10)
    Push Press-65#
    Box Squats-(10/10/10)-slow
    Pushups

    ReplyDelete
  10. JAXFriday, July 19, 2013

    Maritza: 8:22
    15-12-9
    Box Jumps-15"
    Lunges
    Pushups-Knees to Plank

    ReplyDelete
  11. JAXFriday, July 19, 2013

    Rampage: 15:58
    24" Box-75# Push Press

    ReplyDelete
  12. JAXFriday, July 19, 2013

    Ratchet:
    Strength Day

    Back Squat
    1x10 @ 155#
    1x8 @ 170#
    1x8 @ 180#
    1x8 @ 195#

    Front Squat
    1x5 @ 115#
    1x5 @ 125#
    2x5 @ 135#

    ReplyDelete
  13. JAXFriday, July 19, 2013

    Swerve: 17:14
    23" Box Jump-55# Push Press
    Situps instead of lunges

    Back Squat 1RM-195# (right above parallel)

    ReplyDelete
  14. JAXFriday, July 19, 2013

    Mirage:
    18" Stepups-15# Push press
    Stopped after 20 due to heat

    ReplyDelete
  15. JAXFriday, July 19, 2013

    Mudflap: 22:00
    12" Box-33# Push Press
    15-15-15
    Box Jumps
    Push Press
    Lunges
    Pushups

    ReplyDelete

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