Starscream: 7 RoundsStrength: Front Squat-5-5-5-5 @ 75-95-115-1207 Minute AMRAP7 Hip Extensions7 Box Jumps-24"
Prowl: 12:1750-35-20 (wednesday's wod)PullupsWall Balls-20#
Jannifer: 6 Rounds7 Minute AMRAP4 Pushups4 Box Jumps-12" Box
Rampage: 8 Round + 1 Push press24" Box65#
Jazz: 8 Round + 3 Box Jumps18" Box/33# Push press
Bee: 8 Round + 7 Push press20" Box/45# Push press
Ironhide: 6 Rounds + 3 Box Jumps20" Box-53# Push press
Skidz: 10 Rounds + 5 Box Jumps16" Box for Box JumpsPushups instead of push press
Shannon: 6 Rounds + 4 Box Jumps16" Box/20# Push press
Shockwave and Prowl Team WOD: 49:462500m Row50 Snatches-53#100 Toes to Bar200 Bar Lunges-53#300 Double Unders2500m Row
Starscream: 7 Rounds
ReplyDeleteStrength: Front Squat-5-5-5-5 @ 75-95-115-120
7 Minute AMRAP
7 Hip Extensions
7 Box Jumps-24"
Prowl: 12:17
ReplyDelete50-35-20 (wednesday's wod)
Pullups
Wall Balls-20#
Jannifer: 6 Rounds
ReplyDelete7 Minute AMRAP
4 Pushups
4 Box Jumps-12" Box
Rampage: 8 Round + 1 Push press
ReplyDelete24" Box
65#
Jazz: 8 Round + 3 Box Jumps
ReplyDelete18" Box/33# Push press
Bee: 8 Round + 7 Push press
ReplyDelete20" Box/45# Push press
Ironhide: 6 Rounds + 3 Box Jumps
ReplyDelete20" Box-53# Push press
Skidz: 10 Rounds + 5 Box Jumps
ReplyDelete16" Box for Box Jumps
Pushups instead of push press
Shannon: 6 Rounds + 4 Box Jumps
ReplyDelete16" Box/20# Push press
Shockwave and Prowl Team WOD: 49:46
ReplyDelete2500m Row
50 Snatches-53#
100 Toes to Bar
200 Bar Lunges-53#
300 Double Unders
2500m Row