16 December, 2009
Max Effort Weighted Dips
2-2-2-2
Rest 5 minutes then
3 Rounds for time
20 Double Unders
10 Dumbbell Hang Power Cleans (Men use 45#/Women use 30#)
200m Farmer’s Walk (Use same dumbbells)
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Chris Davis
16 December, 2009
Workout of the Day
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Dec 152009
15 December, 2009
“Fran”
For Time
21-15-9
Thrusters (Men use 95#/Women use 65#)
Pull Ups
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14 December, 2009
Workout of the Day
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Dec 132009
14 December, 2009
Push Press
3-3-3-1-1-1
Rest 5 minutes then,
4 Rounds for time
Run 400m
25 Back Extensions
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13 December, 2009
Workout of the Day
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Dec 122009
13 December, 2009
Max Effort/Skill Work:
Pistols – Develop the skill of a Pistol, if competent with it start adding weight
Rest 5 minutes then
“Petranek’s Baseline”
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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Clean and Jerks
Workout of the Day
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Dec 112009
12 December, 2009
Skill Work:
Squat Clean and Jerks
then
15-10-5-10-15
5-10-15-10-5
Burpees
10′ Wall Balls Shots (Men use 20#/Women use 14#)
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