Wednesday, October 30, 2013

Warmup:
Row 500m
2 Rounds
10 Pullups
10 Air Squats
10 Pushups
10 Toes to Bar
10 Back Extensions
10 Lunges
Rest and Run 200m quickly

Strength:
Clean and Jerk 3-3-3-Max-3-3-3

Workout:
"Karen"
150 Wall Balls for time
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3 comments:

  1. JAXWednesday, October 30, 2013

    Starscream: 7:39
    Power Cleans:55-6-5-75-85
    Separate Jerks w/ 33# Bar
    14# Wall Ball

    Shockwave: 7:21
    Clean (no jerk): 73-93-103-(123x3)-103-93-73
    14# Wall Ball

    ReplyDelete
  2. JAXMonday, November 11, 2013

    Sideswipe: 9:11
    Clean and Jerk: 63-78-93-103x3
    WOD: 75 Burpees and 75 Situps for time

    Jazz: 11:11
    75 Burpees and 75 Situps for time

    ReplyDelete
  3. JAXMonday, November 11, 2013

    Grim: 8:36
    12# Ball-100 Reps

    ReplyDelete

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