Author Archive

Wednesday 4 May 2011

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Teams of Two: (any order)

100 Wallball / Squat Holds (20/14)
80 Burpees / Jumping Jacks
60 Medball Situps (20/14)
40 Pullups w Medball / Plank Holds
2000m Row
1000m Medball Run (20/14)

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Tuesday May 3 2011

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Wendler Bench

5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

OTMEM for 15 mins

5 Push Press (95/65)
8 Push Ups
12 Air Squats

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Monday May 2 2011

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800m Run
21 KB Swings (53/35)
21 Thrusters (95/65)
21 Double Unders (3:1 Singles)
21 Box Jumps (24/20)

600m Run
15 KB Swings (53/35)
15 Thrusters (95/65)
15 Double Unders
15 Box Jumps (24/20)

400m Run
9 KB Swings (53/35)
9 Thrusters (95/65)
9 Double Unders
9 Box Jumps (24/20)

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Monday, Mar 7 2011

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“Trevor”
In teams of 4, complete the following for time: (2 people working at a time)
300 Pull-ups
400 Push-ups
500 Sit Ups
600 Squats
*numbers will be adjusted for teams of 3 or 5!

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