Wednesday, March 19, 2014

Strength:
Hang Power Cleans: 6,6,3,3
Box Jumps: 6, 6, 3, 3

Workout:
5 Minute AMRAP
5 Hang Cleans
5 Box Jumps
-
3 Minute Rest
-
5 Minute AMRAP
5 Toes to Bar
5 Burpees

Courtesy of SCF
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4 comments:

  1. JAXWednesday, March 19, 2014

    Shockwave: 4:11
    Team workout w/ Ruben
    Heavy Fran
    21-15-9
    Thrusters 135/95
    Pullups

    ReplyDelete
  2. JAXThursday, March 20, 2014

    Shockwave:
    Team workout:
    2 Minute AMRAP: Ring Dips-unassisted
    Rest 30 Seconds
    2 Minute AMRAP: Burpees
    Rest 30 Seconds
    2 Minute AMRAP: Double Unders
    Rest 5 Minutes
    10 Minutes of 1 and 1 Snatches @ 75#
    Didn't record numbers…worked on the team compatibility (counting…weakness/strengths)

    ReplyDelete
  3. JAXFriday, March 21, 2014

    Starscream:
    Hang Clean work at 65#
    1. 5 Rounds (65# HPC / 27" Box Jump)
    2. 6 Rounds (TTB and 15# Burpees)

    ReplyDelete
  4. JAXFriday, March 21, 2014

    Sideswipe:
    Hang Power Cleans: 63x6-83x6-103x3-113x3-125x3
    1. 7 + 2 HPC @ 93#
    2. 7 + 2 TTB (ttb and 20" box jump)

    Jazz:
    1. 6 + 1 TTB (TTB and Burpees)
    2. 5 + 1 Burpees (TTB and Burpees)

    Bee:
    HPC 63# form work
    1. 6 + 3 Cleans (45# Hpc and10" Box Jumps)
    2. 5 + 3 Burps

    Ratchet:
    1. 4 + 2 TTB (TTB and Burpees)
    2. 7 + 2 Cleans (95# Cleans and 20" Box Jumps)

    Patrick:
    1. 4 + 5 Burpees (Burpees and Situps)
    2. 4 + 1 Box Jumps (45# Hang Cleans and 16" box

    Mr T:
    med ball pulls = 14#
    1. 4+5 situps (situps & burpees)
    2. 5+4 pushups (box step ups 18" & pushups

    Grimm:
    1. 6 (hpc 95#, box jumps 18")
    2. 3+5 TTB (TTB & burpees)

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