Workouts posted in September 2011

09-30-2011

Workout for 09/30/2011

Press
5-5-3-3-1-1

-then-

15-12-9
Weighted Dips
Push Press (heavy)


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Jackie

Workout for 09/29/2011

1000m Row
50 Thrusters (45/35)
30 Pullups


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09-28-2011

Workout for 09/28/2011

20 min AMRAP

9 Get ups
12 Pistols (total)
15 Floor Wipers


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09-27-2011

Workout for 09/27/2011

600m Row
50 Double Unders
40 Box Jumps
30m Prowler Push
20 Burpees
100m Tire Drag
20 Burpees
30m Prowler Push
40 Box Jumps
50 Double Unders
600m Row


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09-26-2011

Workout for 09/26/2011

Clean
20 min to work up to a 1 rep max

-then-

4 Rounds for time:
20 Wallballs
200m Run


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Robert

Workout for 09/25/2011

20 cal Row
30 Box Jump (30/24)
20 CTB Pullups
30 Kettle Swing (70/53)
20 Kettle Sumo Highpull (70/53)
30 Wallball 12ft (20/14)
20 Ring Dips
30 Double Unders
20 Burpees
3 Rope Climbs (20ft)
3 Tire Flips
2 Handstand Pushups
2 Muscle Ups


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