03 Dec 09
Thursday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95
WOD
3 rounds
400 meter run
25 x Pullups
25 x Burpees
25 x GHD Situps
25 x Box Jumps
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2009
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December
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- 01 Jan 10FridayWOD21 x Back Squat 225lbs men/160lb...
- 31 December 09ThursdayWOD3 Rounds400 meter run5 x ...
- 29 Dec 09TuesdayWarm-up3 rounds500 meter row10 pul...
- 28 Dec 09Monday3 roundsBuergner PVC pipe warmup10 ...
- 26 December 09Saturdaywarm-up3 roundsL-sit pullupH...
- 24 December 09ThursdayWarm-up3 rounds10 x Overhead...
- 22 December 09TuesdayWarm-up3 roundsFrog Stand Hol...
- 21 December 09MondayWarm-up3 Rounds6 x L-Sit pullu...
- 19 Dec 09 SaturdayWarm-up3 Rounds10 x Overhead squ...
- 18 Dec 2009FridayWarmupThree roundsMuscle up rowsS...
- 17 Dec 09ThursdayWarmup3 rounds10-15 Pullups25 Pus...
- 15 Dec 09TuesdayWarm-up5 per leg x Single leg squa...
- 14 Dec 09MondayWarm-up3 rounds15 x overhead squats...
- 12 Dec 09SaturdayWarm-up3 rounds500 meter row6 x L...
- 11 Dec 09FridayWarmupThree roundsMuscle up rowsSin...
- 10 December 09ThursdayWarm-up3 roundsOverhead squa...
- 08 Dec 09TuesdayWarm-upSingle leg squats x 5 per l...
- 07 Dec 09MondayWarm-upL-Sit PullupsHSPUFrog Stand ...
- 05 Dec 09SaturdayWarm-up3 rounds10 x Overhead squa...
- 04 Dec 09FridayWarm-up10 x Pullups25 x Push ups10 ...
- 03 Dec 09ThursdayWarm-up10 x Overhead squat5 x HSP...
- 02 Dec 09WednesdayPractice rope climbing technique...
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December
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4 comments:
WOD: 25:38
MP
Mike, i dont feel so bad now. i did the WOD in 29:03, and dying every second. ill keep working though.
MIke S.
Mike, For some reason this workout just sucked the life out of me. Glad I wasn't the only one.MP
WOD 25:15...I did rockers, no GHD
Jenn
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