Wednesday, February 19, 2014

Warmup:
400m Run
500m Row
2 Rounds
10 Pullups
10 Pushups
10 Air Squats
10 Situps

Strength:
Hang Power Clean 4-4-4-4

Workout:
3 Rounds
9 Deadlifts
9 HR Pushups
7 Hang Power Cleans
7 HR Burpees
5 Knees to Elbows
5 Toes to Bar
200m Run
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3 comments:

  1. JAXWednesday, February 19, 2014

    Shockwave:
    Deadlift:
    123x10
    143x10
    163x10
    193x8
    213x4
    223x3
    213x4
    193x8
    173x10
    153x10
    133x10
    123x10

    ReplyDelete
  2. JAXWednesday, February 19, 2014

    Mr. T: 9:45
    Mobility on arms
    3 Rounds
    20 Stepups
    20 Air Squats

    Mirage:
    4x500m Row
    2:35 / 2:30 / 2:33 / 2:34

    Mudflap: 14:39
    3 Rounds
    20 Lunges
    200m Walk
    20 Air Squats

    Bee: 14:18
    Hi Hang Clean work
    Workout as is
    63# DL/ No HPC

    Grim: 21:33
    Pushups instead of Burpees

    ReplyDelete
  3. JAXWednesday, February 19, 2014

    Moonracer: 12:21
    Hang Clean work w/ 50#
    53# DL and HPC

    Swerve: 12:30
    75# HPC/ No DL/ Did HPC instead

    Amelia: 13:51
    Hang Clean Pulls
    3 Rounds
    33# DL
    9 HR Pushups
    14 Air Squats
    9 HR Burpees
    20 Situps
    200m Run

    Lupe: 20:45
    Hang Clean Pulls
    3 Rounds
    9 MBDL-16#
    9 HR Pushups
    14 Air Squats
    7 HR Burpees
    20 Situps
    200m Run (ran 400m the first round=-)

    Patrick: 1:55
    Hi Hang Power Clean work with 65# (about 40 reps)
    500m Row for time

    ReplyDelete

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