09 Sep 09
Wednesday
For time:
400 meter run
21 Pullup
21 Burpee (includes pushup, jump, and overhead clap)
400 meter run
15 Pullup
15 Burpee (includes pushup, jump, and overhead clap)
400 meter run
9 Pullup
9 Burpee (includes pushup, jump, and overhead clap)
Finish with 10 minutes of stretching.
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2009
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September
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- 29 Sep 09WedFor time:21 x KB Swing 55lb men/35lb w...
- 29 Sep 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50%1x...
- 28 Sep 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 25 Sep 2009FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 @...
- 24 Sep 2009ThursdayBench Press or Weighted Dips1x5...
- <!--[if gte mso 9]> Normal 0 f...
- 22 Sep 2009TuesdayShoulder Press1x5 @ 40%1x5 @ 50%...
- 21 Sep 2009MondayWe are now starting a new 4 week ...
- 18 Sep 09FridayBack Squat40% x 5 reps50% x 5 reps6...
- 17 Sep 09ThursdayRun 800 metersRun 400 meters back...
- 16 Septempber 09WednesdayFor time:Five rounds of:1...
- 15 Septempber 09TuesdayShoulder Press40% x 5 reps5...
- 14 Sep 09MondayDeadlift40% x 5 reps50% x 5 reps60%...
- 11 Sep 09FridayFind your max for the following:Bac...
- 10 Sep 09ThursdayFor time:Run 1 mileRest 3 minutes...
- 09 Sep 09WednesdayFor time:400 meter run21 Pullup2...
- 08 Sept 09TuesdayPower Clean: Find your one rep ma...
- 07 September 09MondayFor time:10 rounds100 meter r...
- 04 September 09FridayBack Squat1x5 @ 40%1x5 @ 50%1...
- 03 September 09ThursdayBench Press1x5 @ 40%1x5 @ 5...
- 02 September 09WednesdayPower Clean1x5 @ 40%1x5 @ ...
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September
(21)
3 comments:
Hound-
You will pay.
-GNC
WOD:10:50
Hound, I planned on doing the bench max Saturday, but nothing would prevent you from doing today or thursday.MP
Glad my time was almost doubled your Mike....19:52. I am still not doing kipping pull-ups is there anything I can do besides practice??? Very Frustated!!
Katie
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