11/10/11

Thursday, November 10

Warmup
400m jog
80ft Duckwalk
20 Hollow Rocks
20 Knees to Chest

Lift
Back Squat
3x5

WOD
2 rounds
3 min AMRAP
3 Pullups
6 Pushups
9 Squats
3 min AMRAP
Dumbbell Cleans @ 15#
3 min Box Jumps @24"
3 min Rest

4 comments:

Anonymous said...

Back Squat 3x5
35/40/45
WOD
Round 1
3min amrap: pull ups, push ups and squats --2
3 min amrap : dumbbell cleans--15
3min amrap: box jumps--31
Round 2
3min amrap: pull ups, push ups, and squats --2
3min amrap: dumbbell cleans--11
3min amrap: box jumps--37

Anonymous said...

Back Squat 3x5
35/40/45
WOD
Round 1
3min amrap: pull ups, push ups and squats --2
3 min amrap : dumbbell cleans--15
3min amrap: box jumps--31
Round 2
3min amrap: pull ups, push ups, and squats --2
3min amrap: dumbbell cleans--11
3min amrap: box jumps--37

STEFANY GONZALEZ

Anonymous said...

Scott t.
Back squat 3x5 145
Wod
Round 1 3min amrap
3pull ups/6push ups/30boxjumps
Round 2min amrap
3pull ups/ 6push ups/25box jump

Anonymous said...

BACK SQUATS 3X5
40/45/55
WOD
ROUND 1,BOX JUMPS.=50
DMBELL,CLEANS=31
PULL,UPS PUSH,UPS,SQUATS. 4.ROUNDS

ROUND 2, BOX JUMPS=5O
DUMBELL,CLEANS=25
PULL,UPS PUSH,UPS,SQUATS=3.ROUNDS