Tuesday, September 24, 2013

Warmup:
3 Round
10 Pullups
10 Air Squats
10 Lunges
10 Pushups
10 Back Extensions

Strength:
Shoulder Press 5-5-5-Max-5-5-5

WOD:
5 Rounds
20 Dips
20 Situps

Courtesy of Crossfit Mayhem
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2 comments:

  1. JAXWednesday, September 25, 2013

    Sideswipe: 12 + 7 Burpees
    Lurong WOD 3
    21-18-15-12-9-6-3
    Pullups
    KB Swings-26#
    Burpees
    18 Minute Cap

    Shockwave: 13:31
    21-18-15-12-9-6-3
    Deadlift-5#
    Wall Balls-14#
    Box Jumps-20"

    ReplyDelete
  2. JAXWednesday, September 25, 2013

    Grim: 4:30
    Lurong WOD 2-HPC/sprint
    10 HPC/20m Sprint
    8 HPC/40m Sprint
    6 HPC/60m Sprint
    4 HPC/80m Sprint
    2 HPC/100m Sprint

    Jorge: 19:57 (9 + 1 DL in 18:00 time cap)
    21-18-15-12-9-6-3
    Wall Balls-14#
    Deadlift-75#
    Box Jumps-20"

    Maritza: 15:03
    18-15-12-9-6-3
    Wall Balls-6#
    Deadlift-35#
    Box Jumps-14"

    ReplyDelete

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