Monday 04/08/13

Front Squat
5-5-5-5-5



2 Rounds Max Reps EMOM of:
Burpees
Tire Flips
Tire Jumps
Sledge Hammer Strikes
Push-Ups
Reverse Lunges
Tire Jumps

Each Exercise is 40 seconds of work followed by 20 seconds of rest.



Finale:
Spend 4 minutes mobbing your shoulders and 4 mobbing your lower half.


Andy and Mike getting it done




4 comments:

Rowdy said...

Front Squats 5-5-5-5-5
75-95-105-115-135

WOD
2 Rounds Max Reps EMOM of:
Burpees 11/10
Flips 7/7
Jumps 18/17
Sledge 16/21
Push-Ups 22/15
Standing Rev Lunges 22/22
Jumps 20/18

Each Exercise is 40 seconds of work followed by 20 seconds of rest (while writing down reps and running to next station - some rest)

AndyB said...

Front Squat
5-5-5-5-5 ... Worked up to 205 x 5

2 Rounds Max Reps EMOM of:
Burpees
Tire Flips
Tire Jumps
Sledge Hammer Strikes
Push-Ups
Reverse Lunges
Tire Jumps

AndyB said...

B - 12/12
TF - 5/9
TJ - 15/15
S - 15/15
PU - 25/25
L - 16/16
TJ - 15/15

Mrs. G. said...

front squat 5-5-5-5-5

warm 33-5 53-5
work 63-5,, 68-5, 73-5, 78-5, 83-5

WOD two rounds 40 seconds on 20 seconds off

burpees 7, 7
tire flips 6, 7
tire jumps 14, 11
sledge hammer 12, 14
push ups(on a blockade)11, 17
standing back lunge 20, 20
tire jumps 12, 14

 
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