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)


Jackie

Workout for 09/29/2011

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



09-28-2011

Workout for 09/28/2011

20 min AMRAP

9 Get ups
12 Pistols (total)
15 Floor Wipers


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



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


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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