Nov 14th, 2005

11/14/05 WOD

3 times through for time:

30 box jumps
30 push-ups
20 box jumps
40 sit-ups
10 box jumps
Run 400 yards

We will do a variation of this up at the track using the bleacher stairs as an alternate to the box jumps.

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Nov 13th, 2005

11/13/05 WOD

“Helen”

3 Rounds for time:

Run mortuary loop
55-lb Dumbbell swing, 21 reps
12 Pull-ups

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Nov 12th, 2005

11/12/05

Rest Day

Get out there and get active on your day off!

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Nov 10th, 2005

11/10/05 WOD

Form clinic on push-ups (working negatives), squats, and swiss ball dips.

Tabata circuit (20 seconds on, 10 seconds off, 8x):
Push-ups
Squats
Swiss ball dips
Sit-ups

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Nov 9th, 2005

11/9/05 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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Nov 7th, 2005

11/8/05 WOD

4 rounds for time:

10 overhead presses
10 push presses
10 thrusters
10 pull-ups/30 jumping pull ups
30 sit-ups

Smile and have fun :-)

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Nov 7th, 2005

11/6/05 WOD

5 Rounds for time:

Row 500m
15 Ring dips

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Nov 6th, 2005

11/5/05 WOD

Not sure what everyone was doing today, so taking the liberty…

5 rounds for time:

50 squats
10 ring dips

(Just got my rings in the mail and was on house arrest w/son napping).

Mike and I did this a week or so ago…still hurts the second time.

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