Friday 2/27/09 WOD
For time:
Run 400m
30 med ball cleans
Run 400m
30 med ball push press
Run 400m
30 med ball push jerk
Run 400m
Men 20lbs./Women 14lbs.
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Saturday 2/28/09 Park WOD!
"Bootcamp Gone Bad"
5 rounds of:
1 min. Burpees
1 min. Squats
1 min. Sit-ups
1 min. Rest
Number of reps should be recorded and used as score. We didn't do this because we were out at the park without pencils and paper.
Sunday 3/1/09 Power Endurance WOD courtesy of Gym Jones:
Workout:
50x Step-up @ 24” Box
30x Box Jump @ 24” Box
3x10 Front Squat @ 30-50% 1RM
Then:
1x10 Back Squat @ 95#
1x8 Back Squat @ 115#
1x4 Back Squat @ 135#
1x1 Back Squat @ 145#
Then:
4x15 KB Deck Squat @ 15# DB
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Monday, March 2, 2009
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Thursday:
Batting Cages
Friday:
Warm-Up:
1.5 mile run at the bike trail with Miss Marley. We hauled butt on this one.
"4 of Hearts"
10-20-30
Slam-ball
Lunges w/30# bar
Squats with 30# bar
11:32
I really liked this one. My legs were fine - it's holding that damn bar up that's tough.
Saturday - Park WOD as listed.
Sunday:
Manda and T-
Shoulder Press
60-65-65-70-70
1RM - 80#
We couldn't get the 85# up - we were both very upset about that.
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