HAPPY BIRTHDAY ANTON MOL!
For time:
50 wall balls
800m run
50 box jumps
Tag Archives | box jump
MONDAY 07-05-12
Front squat
Build quickly to max, then 75% max x 3 x 3
Finisher
3 rounds of:
5 high box jumps
10 toes2bar
THURSDAY 12-04-12
Pause back squat
Build up to a 2RM
*3 second count in rock bottom, bounce and speed up.
Weighted Pull-up
Perform in sets of 3 between back squat sets
Box jump
Find your max height
MONDAY 05-03-12
“Kelly”
5 rounds of:
400m run
30 wall balls
30 box jumps
*30 minute time cap
Come in to test the new medicine balls and get a new benchmark score 
Post captions to comments!
FRIDAY 02-03-12
HAPPY BIRTHDAY THEMBEKA NXUMALO!!!
Power jerk
Singles to max
Off the clock, complete 5 rounds of:
6 plyo push-ups
6 high box jumps (mid thigh or higher)
*Perform a plyo push up by placing one hand on a 20/15kg plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.
