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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Nov 3rd, 2005

11/3/05 WOD

5 Rounds for time:
30 Sit-ups
20 Push-ups
10 Pull-ups

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Nov 2nd, 2005

11/2/05 WOD

“Fran”

21-15-9 Reps:
95-lb Thrusters
Pull-ups

This is one of our favorite benchmark workouts. It combines a whole-body pushing movement with a whole-body pulling movement (yes, our pull-ups are whole-body).

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Nov 1st, 2005

11/1/05 WOD

5 Rounds:
Run 400m
DL 185 lbs, 10 reps

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Oct 31st, 2005

10/31/05 WOD

Happy Halloween!!!

For bench presses, use 3/4 body weight.

20 bench presses/40 push-ups
200 meter row
15 bench presses/30 push-ups
400 meter row
10 bench presses/20 push-ups
600 meter row
5 bench presses/10 push-ups
800 meter row

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Oct 31st, 2005

10/30/05

Rest Day

Have fun and enjoy the day off!

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Oct 30th, 2005

10/29/05 WOD

2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat

This is 10 minutes of work with no rest between transitions. In reality, though, this will likely take longer than 10 minutes to complete. Record how many minutes and seconds it takes you to perform the holds for the prescribed time.

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Oct 28th, 2005

10/28/05 WOD

5 rounds for time:
50 Squats
15 Ring dips

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Comments: 2
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