Friday, September 20, 2013

Warmup:
3 Rounds
10 Box Stepups
5 Strict Pullups
10 Lunges
5 Strict Pushups
10 Situps
10 Back Extensions
Then...Run 200m quickly

Strength:
Front Squat 10-10-10

WOD:
5 Rounds
10 Back Squats
200m Run
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2 comments:

  1. JAXSaturday, September 21, 2013

    Grim: 15 + 8 Box Jumps
    Lurong Challenge-18:00 cap
    Did the first 21 box jumps then did box step ups.

    ReplyDelete
  2. JAXSaturday, September 21, 2013

    Starscream: 11:34
    Front Squat-80-80-80
    Back Squat-115#

    Bee: 13:08
    Front Squat-80-80-80
    Back Squat-65#

    Ratchet:
    Worked on Front and Back Squat

    Sideswipe:
    20 Jumping Jacks
    20 Stiups
    20 Hip Pops
    20 Arm Circles

    WOD:
    10 reps Strict Press-35#
    500m Row
    10 reps Strict Press-45#
    500m Row
    10 reps Strict Press-50#
    5 Rounds
    5 Bench Press-65#
    10 Burpees
    10 Situps

    ReplyDelete

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