Thursday 07.31.09 - Big Squat
Squat x 5, 5, 5, 3, 3, 3
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July 2009
Monthly Archive
Thu 30 Jul 2009
Wed 29 Jul 2009
Thursday 07.30.09 - Class WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:
KB Swing - Guys use 28 kg, Gals use 20 kg)
Sprint 100 yards on short track
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Tue 28 Jul 2009
Mon 27 Jul 2009
Tuesday 07.28.09 - Affiliate WOD
Wall Balls x 30
Row 300M
Box Jumps x 30
KB Swings x 30 (Guys use 24 kg, Gals use 16 kg)
DB Push Press x 30 (Guys use 40 lb DB’s, Gals use 20 lb DB’s)
Deadlift x 30 (Guys use 225 lb, Gals use 135 lb)
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Sun 26 Jul 2009
Fri 24 Jul 2009
Saturday 07.25.09 - Music City Mystery
Expect something with teams/partners, most likely outdoors. We’ll meet at the gym and decide on specifics then.
Fri 24 Jul 2009
Friday 07.24.09 - Nancy
5 rounds of:
Run 400M
OHS x 15 (Guys use 95 lb, Gals use 65 lb)
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Wed 22 Jul 2009
Thursday 07.23.09 - Class WOD
Back Squat x 21 (Guys use 165, Gals use 115)
Pull-ups x 21
Back Squat x 15
Pull-ups x 15
Back Squat x 9
Pull-ups x 9
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Wed 22 Jul 2009
Wednesday 07.22.08 - You’re not done yet
Run 800M
Then 3 rounds of:
Shoulder Press x 8 (Guys use 105 lb, Gals use 65 lb)
Knees to Elbows x 16
Then:
Run 800M
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Mon 20 Jul 2009
Tuesday 07.21.09 - Helen
Squat Clean Technique work
Then “Helen”"
3 rounds for time:
Run 400M
KB Swings x 21 (24 kg KB, 16 kg KB)
Pull-ups x 12
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