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Archive for July, 2012

Monday Workout

Tuesday, July 24th, 2012

AMRAP 20:00

run 400m
50 double unders
6+300m Rx

Friday Workout

Tuesday, July 24th, 2012

Barbara

3 Rounds
20 Pullup
30 pushup
40 abmat situp
50 squat

rest 3:00 between rounds

23:24Rx (17:24 working time)

Friday Workout

Friday, July 13th, 2012

Strength: Back Squat (5-5-3-3-3) (135-155-165-185-205)

Metcon: 4 round for time
10 Thruster 95lb
10 ring rows
10 box jumps 24"
20 abmat situps

11:55 Rx

Wednesday Workout

Wednesday, July 11th, 2012

CFPA closed for the games.

Did metcon at the PT gym

Grace @ 115lb 5:19

Monday workout

Tuesday, July 3rd, 2012

Str: Pistols (5-3-3-1-1)  PR: 16KG in each hand LR (70.5lb total)

Met: AMRAP 12:00
row 250
10 renegade rows (45 lb)
10 db cleans (45lb)

3+252 @ 35lb

Wednesday Workout

Monday, July 2nd, 2012
Str: KB Clean and press (5-5-5-5-5) (16-16-16-20-20)kg LR

3 rounds:

10 135lb hang power snatch
15 chest to bar pullups
20 24" box jumps

felt like junk.  legs still wrecked from monday. started at 95lb and did 65 after the first round.