Wednesday, September 25, 2013

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

Skill work: Pick a weakness

WOD:
Lurong Makeup Day
-or-
21-15-9
Overhead Squats
KB Swings
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5 comments:

  1. JAXWednesday, September 25, 2013

    Starscream: 3:28
    21-15-9
    KB Swings-26#
    Goblet Squats-26#
    Handstand hold on wall work

    Shockwave: 8:33
    21-15-9
    Overhead Squats-73#
    KB Swings-53#
    Handstand hold work- no wall

    ReplyDelete
  2. JAXWednesday, September 25, 2013

    Sideswipe: 4:24
    Lurong HPC/sprint
    5 Minute Cap-63#
    10 HPC/20m Sprint
    8 HPC/40m Sprint
    6 HPC/60m Sprint
    4 HPC/40m Sprint
    2 HPC/20m Sprint

    ReplyDelete
  3. JAXWednesday, September 25, 2013

    Jazz: 5:49
    5 Rounds
    10 Bench Dips
    20 Situps

    Bee: 5:57
    5 Rounds
    10 Bench Dips
    20 Situps

    ReplyDelete
  4. JAXWednesday, September 25, 2013

    Maritza: 9:44
    5 Rounds
    10 Bench Dips
    20 Situps
    Handstand work on the wall

    Rampage: 15:29
    5 Rounds
    20 Dips-Did first round no band, then used thick red for the rest
    20 Situps-Did first three rounds on GHD, then used abmat

    ReplyDelete
  5. JAXWednesday, September 25, 2013

    Grim: 11:28 (I think)
    21-15-9
    Back Squat-115#
    KB Swing-26#

    ReplyDelete

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