2010-11-30
WOD “Michael” 3 rounds for time of: 800m Run 50 Back Extensions 50 Sit Ups Time: 29:50
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November 2010
2010-11-29
WOD 21-15-9 Push Jerk (115/85) Kettlebell Swings (1.5/1) Box Jumps Time: 14:23 (85#)
2010-11-28
Rest
2010-11-27
WOD: 3x for time Run 800m 50 squats 50 sit-ups (ab mat) Time: 31:57
2010-11-26
WOD: 21-15-9 Deadlifts Box Jumps Ring Dips Time: 8:00 I did situps instead of ring dips.
2010-11-25
WOD: 3x for time: 25 step-ups with 15lb dumbells 21 ring dips (pink band) 50 squats Time: 11:48
2010-11-24
Warm Up D/U – Stretch 2 rounds of 30 sec each of: Handstand Hold Squat Hold L-Sit Hold Chin above Bar hold WOD 3 Rounds for time of: 400 Meter Run 10 Deadlifts (1x Body Weight) Time: 12:58 155#
2010-11-23
Rest
2010-11-22
Warm Up CFWUx2 Skill L-Sit WOD AMRAP 20 Min 10 Kettelbell Swings (1.5/1 pood) 10 Knees to Elbows 10 Ring Dips 7 rounds Rx
2010-11-21
Rest. Football day.