Saturday, March 31, 2012
Friday, March 30, 2012
"Barbara"
30 pushups
40 situps
50 squats
Rest 3 min, 5 rds
3:35
4:44
6:44
7:42
6:45
Tuesday, March 27, 2012
"Del"
400m run with 3/4pd KB
25 weighted pullups 20#
Run with KB
25 hdspu (scaled to bands)
Run with KB
25 CTB pullups
Run with KB
25 burpees
22:30
Monday, March 26, 2012
Sunday, March 25, 2012
Tuesday, March 20, 2012
Sunday, March 18, 2012
12.4
90 double unders (2.5min)
9 muscleups
Terrible
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Tuesday, March 13, 2012
Talisman
225
Hang squat clean x 3
225
5-10-15....50 double unders
2 hdspu between sets
4 sets:
15 kb swing
10 alternating pistols
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Sunday, March 11, 2012
Open 12.3
15 box jumps
12 push press @ 115#
8 t2b
8 rds + 9
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Thursday, March 8, 2012
12.3 prep
3 x 4
Push press
3 x 4
Box jumps
10 x 5
2 rds:
1:30 jump down
1:56 step down
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Tuesday, March 6, 2012
Talisman
225#
Weighted CTB strict pullups
3 x 5 @ 25#
Pullup ladder 12-1
15 mins:
5 burpees
200m run
10 kb swing
200m run
7 rds + burpees
40 second row sprints x 3:
219m
224m
237m
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Monday, March 5, 2012
Talisman
100lbs
Cool down
1000m row
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Talisman
95# power clean and jerk
Box jumps
2:14
2 mins manmakers @ 40#
10 reps
12-9-6
165# deadlift
Bar facing burpees
2:08
Double under tech work
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Open wod 12.2
61 reps
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