Friday, October 4, 2013

Warmup:
3 Rounds
10 Ring Rows
10 Pushups
10 Pass Throughs
10 Lunges
10 Air Squats

Skill:
Work on handstand holds or walks

WOD:
Lurong WOD #4
10 Minute Cap
50 Thrusters
50 Toes to Bar


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2 comments:

  1. JAXSunday, October 06, 2013

    Maritza: 5:49
    50 Air Squats
    50 Situps

    Jorge: 50 Thrusters + 33 TTB
    45# Thrusters

    Rampage: 6:05
    50 Air Squats
    30 GHD Situps
    20 ABmat Situps

    ReplyDelete
  2. JAXSunday, October 06, 2013

    Ratchet:
    Overhead squat 3-3-3-Max-3-3-3
    (didn't write down weight, heavier than Shockwave)

    Shockwave:
    3x63
    3x83
    3x103
    3x123
    2x128
    1x133
    2x123
    3x103
    3x83
    3x63
    3x53

    ReplyDelete

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