Back Squat 3-3-3-3-3-3-3 reps
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or
21-18-15-12-9-6 and 3 rep rounds for time of:
Back Extension
Pull-up
Push-up
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Wednesday, August 8, 2007
Monday, August 6, 2007
07 August 2007
Rest Day
or
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
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or
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
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Sunday, August 5, 2007
06 Aug 2007
Snatch 1-1-1-1-1-1-1 reps
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or
Push press 3-2-2-2-1-1-1-1-1 reps
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or
Push press 3-2-2-2-1-1-1-1-1 reps
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Saturday, August 4, 2007
05 August 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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or
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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21-15-9 reps of:
Clean 135 pounds
Ring dips
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or
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Friday, August 3, 2007
04 Aug 2007
Run 5 K
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or
Five rounds for time of:
35 Double-unders
Run 200 meters
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or
Five rounds for time of:
35 Double-unders
Run 200 meters
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Thursday, August 2, 2007
Wednesday, August 1, 2007
02 August 2007
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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or
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups
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For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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or
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups
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