Dec 1st, 2005

12/1/05 WOD

Decade Day

10 round for time:

10 pull-ups
10 push-ups
10 sit-ups
10 squats

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Comments: 3
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Nov 30th, 2005

11/30/05 WOD

Lake Merrit Cascades

Down and up stairs (no weights)
20 push-ups, 30 sit-ups at top
Down and up stairs, weights on shoulders
20 push-ups, 30 sit-ups at top
Down and up stairs, right arm overhead with weight
20 push-ups, 30 sit-ups at top
Down and up stairs, left arm overhead with weight
20 push-ups, 30 sit-ups at top

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Comments: 2
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Nov 29th, 2005

11/29/05 WOD

Boot camp Yoga day. If you’re doing the workout on your own, try this:
Warm-up with 20 opposite arm touchdowns each side.

Three times through (transitioning from one exercise to the next, stay off the knees):
10 hover twists
10 side bridge twists
10 regular push-ups
10 close grip push-ups
10 bombers (aka downward dog/pike push-ups)
10 floor dips or regular dips

Finish up with 2 rounds of:
75 sit-ups
25 back extensions

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Nov 26th, 2005

11/28/05 WOD

For time:
Run 400 meters
10 squat thrusts (no push-up, jump at top)
Run 400 meters
20 squat thrusts
Run 400 meters
30 squat thrusts
Run 400 meters
40 squat thrusts

Comments: 2
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Nov 22nd, 2005

11/23/05 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 10/19/05.

Comments: 4
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Nov 21st, 2005

11/22/05 WOD

5 times for time:

Run mortuary loop (approx 400 yards)
20 overhead presses (using a challenging weight) or 10 handstand push-ups
15 pull-ups (or 30 jumping pull-ups)

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Comments: 4
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Nov 21st, 2005

11/21/05 WOD

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.

P.S. Okay, if you think this is fun, you’re demented and definitely our kind of exerciser :-)

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