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2010-12-23

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (1.5 Pood KB) 15 burpees Time: 23:25

2010-12-02

WOD 10 Rounds for time of: 10 Front Squats (95/65#) 100m sprint *Odd # forward, even # backwards Time: 15:35 75#

2010-11-30

WOD “Michael” 3 rounds for time of: 800m Run 50 Back Extensions 50 Sit Ups Time: 29:50

2010-11-29

WOD 21-15-9 Push Jerk (115/85) Kettlebell Swings (1.5/1) Box Jumps Time: 14:23 (85#)

2010-11-26

WOD: 21-15-9 Deadlifts Box Jumps Ring Dips Time: 8:00 I did situps instead of ring dips.

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#

2010-11-15

Warm Up 1 min D/U Stretch “Bear” Skill Snatch WOD AMRAP 8 min 4 Handstand push-ups 8 Kettlebell swing (2/1.5 pood) 12 GHD sit-ups Results: 5 rounds + 1 kb. (pink/blue, 1.5 pood)

2010-11-13

Warm Up 25 D/U 20x20x20 SKILL Thruster WOD 3 Rounds for time of: 50 Box jumps (24/20) 40 Dumbell Push Press (30/20) 30 Sit ups 400 meter Run Time: 35:29 20# DB

WARM UP 1 min of Double Unders 1 min of Samson Stretch 30 sec of Burpees 1 min of Perfect Stretch 30 sec of Mountain Climbers 1 min Pretzel Stretch 30 sec of Air Squats 1 min of Quad Stretch 30 sec of Push Ups 30 sec of Pass throughs …

2010-11-06

Make up day Warm Up CFWU x2 WOD 5 Rounds for time: 6 deadlifts 20 box jumps (24″) Time: 11:00 105# deadlifts