18 Sep 09
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps
Let's finish the Hero week with a Special Forces Hero.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
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...
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- 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...
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5 comments:
I actually called this one... Wierd...
-GNC
would the women's weight be 65?
I planned on taking a week off to recover because I couldn't walk after Wed. workout. All Ron could was laugh at me which made it worse. However,running backwards was alot of fun and made me laugh. Since tomorrow is SF Hero WOD I will rest after I complete it.
Thank you to the ALL THE HERO'S (not just ones with WOD's named after them).
Kate
awesome wod...loved it! I actually did the 400 m runs (not at full pace, mind you, but i did em!) and then subbed the 800 m run for a 1000 meter row. Sucked, but was a great workout.
Linds
I love thrusters!
22:14
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