11 August 09
Tuesday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp
Bench Press or weighted dips
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For Time:
300 meter sprint
21 x Thrusters 95lbs men/65lbs women
21 x Kbell swings 55lbs men/35lbs women
300 meter sprint
18 x Thrusters 95lbs men/65lbs women
18 x Kbell swings 55lbs men/35lbs women
300 meter sprint
15 x Thrusters 95lbs men/65lbs women
15 x Kbell swings 55lbs men/35lbs women
300 meter sprint
12 x Thrusters 95lbs men/65lbs women
12 x Kbell swings 55lbs men/35lbs women
300 meter sprint
9 x Thrusters 95lbs men/65lbs women
9 x Kbell swings 55lbs men/35lbs women
Finish with 10 minutes of stretching.
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August
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- 01 September 09TuesdayShoulder Press1x5 @ 40%1x5 @...
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5 comments:
Weighted Dips
55lbs x 16
WOD: 16:47
MP
OUCH!!!!
This officially sucked...but i liked it all at the same time. Weird huh? :)
BP 85 lbs x 5
WOD 24:??
linds
PUKE
Sorry to hear you guys are having so much fun without us!! The Jersey Shore is very refreshing on these hot days! Miss you all...yes we are on vacation but have been doing mini WOD's so it won't hurt so bad coming back.
Ron and Kate
Don't you hate that Chrissy? Don't yell at me to run when you are standing half inside!!!! That's why i crank up the IPOD in the morning!
linds
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