Friday, May 9, 2014

500m Row
Then 2 Rounds
10 Pullups
10 Pass Throughs
10 Back Extensions
10 Good Mornings
10 Air Squats

Strength: work up to a bodyweight squat

Workout:
"Chipper"
100 Double Unders
80 Walking Lunges
60 Box Jumps
40 Shoulder to Overhead
20 Burpees


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4 comments:

  1. JAXFriday, May 09, 2014

    Esme: 17:47
    200 Jump Rope Singles
    80 Air Squats
    60 Box Jumps-12"
    40 Shoulder to Overhead-33#
    20 Pushups

    ReplyDelete
  2. JAXFriday, May 09, 2014

    Bee: 3:45
    200m Run
    30 Air Squats
    20 Situps
    10 Ring Rows
    5 Pushups

    Jennifer L: 8:02
    200m Run
    30 Air Squats
    20 Situps
    10 Ring Rows
    5 Pushups

    ReplyDelete
  3. JAXFriday, May 09, 2014

    Bee: 5:25
    40 Walking Lunges
    30 Box Stepups 20"
    20 Shoulder to Overhead-33#
    10 Burpees

    Sideswipe: 13:39
    Romanian DL: 45x10-65x5-85x5-105x5-125x5
    100 Jump Rope Singles
    300m OH Carry w/ 35# plate
    60 Situps
    40 Shoulder Press-45#
    20 Pushups

    Barricade: 13:42
    50 Double Unders
    20" Box
    33# STO

    ReplyDelete
  4. JAXFriday, May 09, 2014

    Moonracer: 13:41
    Back Squat: 33-53-73
    DU/18" Box Jumps/ 33# STO

    Swerve: 14:04
    Handstand hold work
    DU/ 20" Box Jumps/ 15# STO/

    Amelia: 14:28
    Air squat form work
    300 JRS/ 16" Box Jumps/ 15# STO

    Rampage: 17:45
    300 JRS/ 24" Box Jumps/ 75# STO

    ReplyDelete

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