Jan 30th, 2006

1/30/06 WOD

Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.

Compare to 12/5/05

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Jan 26th, 2006

1/26/06 WOD

4 rounds for time:

15 pull-ups (30 jumping)
30 push-ups
50 sit-ups
1/4 mile loop

Comments: 1
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Jan 25th, 2006

1/25/06 WOD

6 times down and up the stairs. Each time at the top:
50 squats
40 squats
30 squats
20 squats
10 squats
Finish by running down and up as fast as you can.

Post times

Comments: 2
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Jan 24th, 2006

1/24/06 WOD

21-15-9 reps for time:

Deadlift (3/4 bw)
Dumbbell swing (1/2 bw)
Overhead squat (1/3 bw)

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Jan 22nd, 2006

1/21/06 WOD

For time:

At Lake Merrit Cascade Stairs, perform 21-18-15-12-9-6-3 reps:
1.5-pood Kettlebell swing
Push-ups

Perform the kettlebell swings at the bottom of the stairs, run up to the top of the stairs, and then perform the push-ups.

Post time to Comments.

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Jan 18th, 2006

1/19/06 WOD

3 rounds for time:

30 pull-ups
40 sit-ups
50 squats

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Jan 18th, 2006

1/18/06. WOD

8 rounds for time:
Lake Merritt stairs/cascades (approx. 110 stairs)
Push-ups each time at the top – 5, 10, 15, 20, 25, 30, 35, 40.

Compare with times from 11/23/05.

Comments: 3
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Jan 16th, 2006

1/17/06 WOD

3x through:

20 Overhead presses (1/4 bodyweight)
15 Push-presses
10 Thrusters
10 Hollow Rocks
10 Back Rocks
10 V-ups

Try to increase weight as you progress from overhead presses, to push-presses, to thrusters.

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