Thursday 12.31.09 - GI Jane
“GI Jane”
Burpee pull-ups x 100
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December 2009
Monthly Archive
Thu 31 Dec 2009
Wed 30 Dec 2009
Wednesday 12.30.09 - Alive at 25
Deadlift x 3, 3, 3, 3, 3
Then:
24″ Box Jumps x 25
Jump Pull-ups x 25
KB Swings (Guys use 16 kg/35 lb DB, gals use 12 kg/25 lb DB) x 25
Walking Lunges x 26 steps
Knees to Elbows x 25
Push Press (w/ 45 lb BB) x 25
45 degree Back Ext x 25
Wall Ball (Guys use 20 lb, gals use 14 lb) x 25
Burpees x 25
100 Jump Ropes or 25 Double Unders x 25
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Mon 28 Dec 2009
Sun 27 Dec 2009
Monday 12.28.09 - Michael
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Thu 24 Dec 2009
CHRISTMAS BREAK 12.24.09-12.27.09
MERRY CHRISTMAS, EVERYONE!! SEE YOU BACK ON MONDAY, DECEMBER 28TH!!
Tue 22 Dec 2009
Wednesday 12.23.09 - DT
5 Rounds of (155/105)
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
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Mon 21 Dec 2009
Tuesday 12.22.09 - It’s a race, I hope I win!
For time:
Run 800 meters
Shoulder press, 21 reps (guys use 95 lb, gals use 55 lb)
Run 800 meters
Push press, 21 reps (guys use 95 lb, gals use 55 lb)
Run 800 meters
Push Jerk, 21 reps (guys use 95 lb, gals use 55 lb)
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Mon 21 Dec 2009
Monday 12.21.09 - Class WOD
Rounds in 15 minutes of:
Wall Ball x 15
Deadlift x 15 (Guys use 185 lb, Gals use 115 lb)
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Sat 19 Dec 2009
Saturday 12.19.09 - Brutus
1 Hang Power Snatch, 1 OHS, 1 Ring Dip
2 Hang Power Snatch, 2 OHS, 2 Ring Dip…all the way up to 10
800M Run
10 Hang Power Snatch, 10 OHS, 10 Ring Dip
9 Hang Power Snatch, 9 OHS, 9 Ring Dip…all the down to 1
Load for HPS and OHS is 40% of BW for guys, 35% for gals
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Thu 17 Dec 2009
Friday 12.18.09 - Wendy
21, 15, 12, 9, 6, 3
Back Squat (95/55lbs)
Shoulder Press (95/55lbs)
Pull up
Abmat Sit up (hands at temples)
*Note the sequence above, there is no round of 18.
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