Three rounds for time of:
50 Double-unders
75 Squats
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Friday, September 14, 2007
Thursday, September 13, 2007
Thursday September 13, 2007
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
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135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
Wednesday, September 12, 2007
Tuesday September 11, 2007
Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
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50 Pull-ups
185 pound Deadlift, 21 reps
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Monday September 10, 2007
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Friday, September 7, 2007
Friday September 7, 2007
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Thursday, September 6, 2007
Thursday September 6, 2007
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Wednesday September 5, 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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21-15-9 reps of:
Clean 135 pounds
Ring dips
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Monday September 3, 2007
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
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