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03

Jul

2009

Push-Pull

WOD

7 Rounds

3 HSPU

5 Pull Ups (30-15)

7 Bench Press (135-95)

 

01

Jul

2009

O-Metcon

Happy Canada Day

WOD

2-4-6-8-10 of:

135# deadlift

135# hang power clean

followed immediately by

10-8-6-4-2 of:

135# front squat

135# push press

 

30

Jun

2009

Tabata Mix

WOD

Tabata Intervals of:

Pull Ups

Box Jump

Push Press (65-45)

KTE

 

24

Jun

2009

PUll Up/KB Mix

WOD

AMRAP 20 min

8 Pull Ups

30 DU

12 KB Swings

30 DUjune_24_2009_001

 

22

Jun

2009

Front Squats

WOD

front squat 3-3-3-1-1-1

5min rest

3 rounds for time of:

hang power clean & overhead x 10

burpee over-the-box-jump x 5

 

20

Jun

2009

June 20

WOD

21, 15, 9

Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

 

19

Jun

2009

"Run Cindy"

WOD

5 Rounds

400m Run

5 Rounds of "Cindy"

 
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