Monday, March 31, 2014

NBD Warmup: 

Strength: 
Thrusters: 5-4-3-2-1
Strict Pullups-5-5-5-5-5

Workout: 
10 Thrusters
20 Pullups
30 KB Swings
40 Burpees
30 KB Swings
20 Pullups
10 Thrusters

Courtesy of SCF
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3 comments:

  1. JAXMonday, March 31, 2014

    Starscream: 18:20
    14.5 RX

    Shockwave: 22:58
    14.5 RX

    Jolt: 22:21
    14.5 @ 65#

    ReplyDelete
  2. JAXMonday, March 31, 2014

    Sideswipe: 12:22
    Thrusters (45-55-65-75-85)
    65# Thruster/ Pullups/ 35# KB/

    Bee: 11:33
    Thrusters (45-55-65-76-85)
    10 Thrusters-53#
    20 Ring Rows
    30 KB Swings-35#
    20 Stepups
    Rest 2 Minutes
    20 Stepups
    30 KB Swings
    20 Ring Rows
    10 Thrusters

    Mirage: 8:26
    15# Push Press/ Ring Rows/ 18# KB/ Pushups instead of burpees

    ReplyDelete
  3. JAXMonday, March 31, 2014

    Esme:
    10 Minutes
    5 Burpee Step out to Planks
    10 Box Stepups-12"
    Rest 10 Seconds

    Amelia: 10:23
    33# Thrusters/ Ring Rows/ 18# KB

    ReplyDelete

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