05 Dec 08
Friday
WOD
For Time:
3 Rounds
Row for calories
Jumping Squats (45lb bar men/35lb bar women) Place bar on traps, execute a full squat, explode out of the squat, feet must come off the ground.
Pull-ups
*Note: Find your Max for the box jump. No step is allowed, and feet must leave the ground only one time. Once you find your max box jump substract it from your height. That number equals the reps/calories per round. Example Height 68 inches, Box Jump 30 inches = 38 reps/calories per movement.
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2008
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December
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- 01 Jan 08ThursdayWOD10K Run
- 30 Dec 08WednesdayWODFor time:800 meter run50 Knee...
- 30 Dec 08TuesdayWODFind your 15 rep max for the Ov...
- 29 Dec 08MondayWODComplete as many rounds as possi...
- 26 Dec 08FridayWOD5 rounds for time:5 reps of Dead...
- 25 Dec 08ThursdayWODRESTMerry Christmas everybody,...
- 24 Dec 08WednesdayWODFor Time:400 meter run25 Pull...
- 23 Dec 08TuesdayWOD4 rounds for time:Rest 3 minute...
- 22 Dec 08MondayWODIn 20 minutes complete as many r...
- 19 Dec 08FridayWOD"Test Day"400 meter run for time...
- 18 Dec 08ThursdayWODSnatch practice (do not exceed...
- 17 Dec 08WednesdayWOD4 rounds for time:400 meter r...
- 16 Dec 08TuesdayWOD5 rounds of 5 reps (2-3 minute ...
- 15 Dec 08MondayWOD3 rounds for time:50 24 inch Box...
- 12 Dec 08FridayWODFor Time:3 Rounds of 21,15,9Fron...
- 11 Dec 08ThursdayWOD5K Run or Row
- 10 Dec 08WednesdayWODFor time5 Rounds10 x Deadlift...
- 09 Dec 08TuesdayWODBack Squat 5 rounds of 5 reps (...
- 08 Dec 08MondayWODFor Time:800 meter run50 x Thrus...
- 05 Dec 08FridayWODFor Time:3 RoundsRow for calorie...
- 04 December 08ThursdayWODShoulder Press1,1,1,1,1Pu...
- 03 Dec 08WednesdayWOD"This is gonna hurt"5 rounds1...
- 02 Dec 08TuesdayWODPower Clean (as heavy as possib...
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December
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5 comments:
OUCH! That sounds evil Mike.
H.
H. you asked for it so you got it. I just hope your not banned from the gym. MP
He isn't banned, but I may beat him with a PVC pipe randomly during his next workout.
Also, where is the Wabbitt? She has been MIA for two days. I hope her battle with the bar didn't cripple her again. Oh and Wabbitt, if you are reading this, next week is Pick on the Hound week, just so he doesn't feel left out.
-GNC
NOOOOOOOOOOOOO!!!!!
H.
Alone. Abandoned by my mates and left for dead.
You ask yourselves, "How could one man survive?"
Pitted against the vises of the Evil Scientist, which were being carried out by The Ruthless One, Cindy.
As I was draped over the balcony in the brisk winter air, steam rising off of my mangled, beaten body. Swallowing the apple from an earlier meal, like a cow feasting on regurgative cud. I too wandered; How?
But alas, here sits I. ALIVE!
Hope that painted a pretty picture for everyone.
73 in Tall
44 in Box Jump
= 29 cal & 29 reps.
I finished in 19 something.
By the way, lets not tell Cindy it was my idea to max box jump. She was'nt to happy about having to move the tires around all day. Remember H. is your friend.
H.
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