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

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

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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.

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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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Jan 16th, 2006

1/16/06 WOD

It’s been a while since we’ve done this one :-)

Lunges o’ Fun

Find a track or a relatively long area. Lunge jump 10 yards, perform 1 push-up, lunge jump 10 yards, perform 2 push-ups…all the way to the opposite goal line where you will perform 10 push-ups. Sprint across and lunge jump back. At 10 yard line, perform 11 push-ups all the way to the end where you’ll be doing 20 push-ups.

Be sure to work on the lunge form. Do not slam the knee down during the descent. It should barely brush the ground.

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Jan 12th, 2006

1/12/06 WOD

5 rounds for time:

15 Pull-ups
50 Squats

The first half of classes this morning was devoted to warming up and learning the clean.

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Jan 10th, 2006

1/11/06 WOD

2 times through:

100 yards lunging with right arm overhead.
100 yards lunging with left arm overhead.
20 push-ups, run 400 yards, 10 push-ups.

Have fun :-)

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Jan 10th, 2006

1/10/06 WOD

Four times through:

20 ring push-ups
30 overhead squats (1/2 bodyweight)
40 sit-ups

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