08 April 2009

Run 5 K

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Compare to 090307.

or

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

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07 April 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 090206.

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

06 April 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Compare to 040613

or

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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05 April 2009

Rest Day

or

Weighted pull-ups 1-1-1-1-1-1-1 reps

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04 April 2009

Hang power clean and jerk 1-1-1-1-1-1-1 reps

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or

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The "dumbbell burpee hang squat clean thruster" is a burpee with dumbbells followed by a hang squat clean and then a thruster.

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03 April 2009

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to 080416.

or

Deadlift 5-5-5-5-5 reps.

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02 April 2009

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

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Compare to 051106.

or

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

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