Monday, April 8, 2013

Tuesday 4/9/13

:SWOD:
Back Squat:
1X5 @ 75%,
1X3 @ 80%,
1X3 @ 85%,
3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.

:WOD:
5 rounds
6 Box Jumps 30/24
12 T2B
Sprint 100m
3 Hang Power Cleans(80%)
Rest 1 min. Btwn rounds

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5 comments:

  1. UnknownApril 9, 2013 at 4:53 AM

    swod - 250
    wod - 9:27 rx'd

    ReplyDelete
  2. UnknownApril 9, 2013 at 5:14 AM

    SWOD: (300) 225-240-255-270
    WOD: 13:16 Hang Cleans @ 155, Box Jumps @ 24"

    ReplyDelete
  3. Michelle BeatyApril 9, 2013 at 5:23 AM

    SWOD: (165) 120, 130, 140, & 150lbs
    WOD: 11:00 @20" box jumps & 70lbs hang cleans

    ReplyDelete
  4. AnsleyApril 9, 2013 at 6:37 PM

    WOD: 8:28 @ 20"box jumps, 65lbs hang cleans

    ReplyDelete
  5. Golden BoyApril 9, 2013 at 6:48 PM

    SWOD-325

    WOD-10:17 as rx'd

    ReplyDelete

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