15 JUL 09

Wednesday 090715

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to 090403.

13 JUL 09

Monday 090713

Thruster 1-1-1-1-1-1-1 reps

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12 JUL 09

Sunday 090712

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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Compare to 090514.

11 JUL 09

Saturday 090711

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

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Compare to 090621.

10 JUL 09

Let the mockery begin.

Did Linda today (3 bars of death)
10-9-8-7-6-5-4-3-2-1
1.5 x Body Weight Deadlift
1.0 x Body Weight Bench
.75 x Body Weight Cleans

We modified to weight.

Joe (170#) - 225#DL, 155#B, 115#C - 42:11
Chris (240#) - 315#DL, 225#B, 165#C (round of 10)
295#DL, 205#B, 145#C (rounds 9 & 8)
225#DL, 155#B, 115#C (rounds 7 and on) - 44:40

It got to the point that my form was falling way off so I dropped to Joe's weights to finished up. This also alleviated the weight changing as we could only find 3 bars. I'm barely walking right now and I'm very afraid of what the morning will bring.

09 JUL 09

Thursday 090709

Four rounds for time of:
Run 400 meters
50 Squats

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Compare to 090520.

08 JUL 09

Wednesday 090708

"Nate"
AMRAP in 20 mins:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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Compare to 081127.