warm up
pvc burgener warm up x 5
focus: shoulder press & push press
alternating one-arm kb swing (mid air switch) x 10
ghd sit ups x 10
russian (half) kb swing x 10
ghd back extensions x 10
american (full) kb swing x 10
workout
shoulder press for 3RM
warm up: 2 x 10
work set: 5 x 3
25-20-15 for time of:
box jumps
95# push press
post 3RM & time
pvc burgener warm up x 5
focus: shoulder press & push press
alternating one-arm kb swing (mid air switch) x 10
ghd sit ups x 10
russian (half) kb swing x 10
ghd back extensions x 10
american (full) kb swing x 10
workout
shoulder press for 3RM
warm up: 2 x 10
work set: 5 x 3
25-20-15 for time of:
box jumps
95# push press
post 3RM & time
5 comments:
Angela 80# pr/ 5:56
Great times were had by the 6:30 group!
turbo. 158bw. rx. 150# 3RM / 3:49
The fastest time was had by a single member of the 7:30 group. Only one guess...
Folks, due to the current state of the economy, CFJAX has decided to stop charging for posting comments on the website (LOL). So, feel free to post your WOD times and/or thoughts every day, not only is it free but it helps bring us closer together and makes our bond stronger.
We want you to share with us your triumphs as well as your defeats. We are in this together... You drank the Kool-Aide, now let's not forget to post our WOD times!
caleb bw152 135/4:39
Aaron P bw220 185/4:27
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