22 April 2009

Deadlift 1-1-1-1-1-1-1 reps

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Ten sprints for time:
Run 100 meters

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21 April 2009

Rest Day

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For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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20 April 2009

Back Squat 3-3-3-3-3 reps

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Five rounds for time of:
BW Deadlift 7 reps
Ring dip 10 reps

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19 April 2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Power Clean 3-3-3-2-2-2-2 reps

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18 April 2009

For time:
100 Inverted burpees

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"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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17 April 2009

Rest Day

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Thruster 1-1-1-1-1-1-1 reps

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16 April 2009

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

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Front Squat 5-5-5-5-5 reps

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