Aug 312010
 

WARMUP:
10’s
squat
pushup
pullup
situp
back ext
lunge
x2

WOD:
with a 45# barbell, 21-15-9 rps of:
turkish getups, alternating arms
scotts press

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 Posted by at 1:11 am
Aug 302010
 

WARMUP:
10’s
squat
pushup
pullup
situp
back ext
lunge

WOD:
21-18-15-12-9-6-3 reps of:
sumo deadlift high-pull 75#
push jerk 75#

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 Posted by at 7:08 am
Aug 272010
 

WARMUP:
10’s

WOD:
21-18-15-12-9-6-3 reps of:
dead-hang pullups
nose to floor handstand pushups

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 Posted by at 7:01 am
Aug 262010
 

WARMUP:
10’s

WOD:
“test 3”
tabata squat
max rep muscle-up in 4 min

multiply tabata score  and muscle-up reps for final score

 Posted by at 1:56 am
Aug 252010
 

WARMUP:
10’s

WOD:
18inch vertical jump, 50 reps
40 squat
30 situp
20 pushup
10 pullup
  5 rounds for time

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 Posted by at 5:55 pm