Month: November 2006

11/29/06 WOD

Joint Mobility Warm UpTabata Squat – record lowest number achieved in the 8 sets5 Minutes to complete each GroupingPartner Up Ladder Drill – 10,9…5 Chin Ups + Deadlift Highpull BOSU Pushups + Hanging Abs Back Squats (135 or 100) + Dips Knee to Chin + Push Press (15 or 25) This quote is from Jerry …
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11/27/06 WOD

For Time – 40 Reps of Each Exercise Run .25 Mile Ring Row Pushup Run .25 Mile Box Jump Star V-Up Run .25 Mile Heavy KB Swing Squat Run .25 Mile Wall Ball (10 or 20lb) Back Extensions Results – Mike 28:19, Stacey 28:39, Justin 28:14, Angela 30:56, Cecilia 33:22, Andy, Kristie, Mat, Derek

11/13/06 WOD

50 Reps Each For Time – “50 Part II “ Hand 2 Hand KB Swings Band Squats Wall Balls (10 or 20lbs) Bench Dips KB Thrusters (25 each arm) Knee to Chin Superman Lateral Barrier Jump 1 Leg Reaches 1 Mile Run Results – A.M. Group Cecilia 36:41(10 min Elliptical), Angela 34:41, Justin 41:12, Stacey …
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11/08/06 WOD

For Time1 Mile Run100 Pushups150 Swings200 Squats1 Mile Run

11/2/06 WOD

Kettlebell Work Joint Mobility WU4 Reps Each Arm – 3 Rounds1 Arm Swing – High Pull – Snatch– 1 TGU Each and 1 Pistol Each –OHS – Sots Press – Racked Squat– 1 TGU Each and 1 Pistol Each –Clean – Thruster – Push Press– 1 TGU Each and 1 Pistol Each –


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