Wednesday, July 23, 2008

Wednesday July 23 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

7 comments:

  1. ahhh!! I just did the FF 2 days ago ....

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  2. Mac if you are in tonight you will do yesterdays WOD.

    Fraser and Matt did it this morning.

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  3. cool ... might do ... or i can help out if you wanted to jump in

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  4. Dylon - 22:01 20#MB/35KB
    Austin - 23:09 14#MB/35KB - 25KtoC
    Zach - 24:34 14#MB/25KB
    Silas - 24:02 20#MB/30KB
    Stephen - approx 22:00 10#MB/20KB (25's) - 150 skips for double unders
    Bill - 22:38 14#MB/40#KB
    Jamie - 24:19 20#MB/40#KB

    Everyone took a significant amount of time off their filthy 50s this time around! Excellent work.

    In the morning:
    Fraser -180 - 115# 7-9-5 / 3-6-5 / 1-5-4 / 45 reps
    Matt 180 -- 115# 8-5-1 / 2-4-2 / 2-5-3 /
    Mac -200 -- 150# 2-5-3 / 1-6-2 / 1-6-0

    Janie 3 rounds of 30 seconds:
    Med Ball Cleans 15-15-15
    Deadlift 7-4-5
    SDHP 11-9-9
    Total = 90

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  5. nice work!

    i then did cleans
    155 - 185 - 205 - 225 - 245(fx3)

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  6. Snack 2 blocks
    2 C milk
    6 Almonds

    Breakfast 5 blocks

    4 oz turkey.
    fruit Shake 5 carb blocks 1 protein block
    15 Almonds

    Lunch 5 blocks

    4 oz Turkey
    1 Apple
    1/2 grapes
    1 C
    1.5 oz raisins

    Snack 1 block

    1 C milk
    3 Almonds

    Dinner 5 blocks

    5 oz ckn
    spinach salad with 1/2 grapefruit,1 cup grapes,feta. oil and vineger dressing.

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