Wednesday, March 12, 2014

Warmup:
Row or Run
Foam Roll
Hamstring Stretch
30 Burpees
30 Jumping Squats

Workout:
"Interval DT"
5 Rounds
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

rest 60 seconds between rounds
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4 comments:

  1. JAXWednesday, March 12, 2014

    Jazz: 20+20
    Shoulder Press: 33-53-68
    Death by Situps

    Bee:18+12
    Death by Wall Balls-12#

    Mr. T: 15 Rounds (cutoff)
    Death by Wall Balls-10#

    Patrick: 7 + 5
    Death by Pushups

    Grim: 9:37 (total time minus rest)
    75# DT


    ReplyDelete
  2. JAXWednesday, March 12, 2014

    Amelia: 16 Complete-cutoff
    Shoulder press w/ 25#
    Death by Situps

    Ruben: 10 Rounds complete-cutoff
    Death by Pushups
    Shoulder Press form work

    Rampage: 15 + 10
    Death by Pushups

    Swerve: 15 + 15
    Death by Pushups

    ReplyDelete
  3. JAXWednesday, March 12, 2014

    Starscream: 22:21
    5 Rounds
    11 Double Unders
    11 Situps
    11 Lunges
    11 OHS-33#
    400m Run

    Shockwave:
    Clean work
    83x7-103x5-123x3-133x2
    Then EMOM for 20 minutes
    1 clean (power or full) @ 123#

    ReplyDelete
  4. JAXWednesday, March 12, 2014

    Cakes: 12 Rounds
    Death by Burpees

    ReplyDelete

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