February 17th 2009

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TODAY’S WOD

“DIANE”

21-15-9

Deadlifts @ 225lbs

HSPU’S (Hand Stand Push Ups)

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February 16th 2009

TODAYS WOD

30 Burpees

5 Thrusters (65LBS/45LBS)

25 Burpees

10 Thrusters

20 Burpees

15 Thrusters

15 Burpees

20 Thrusters

10 Burpees

25 Thrusters

5 Burpees

30 Thrusters

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February 15, 2009

TODAY’S WOD

Push up progression

*Using a continuous running clock, perform 1 push up in the first minute, 2 in the second minute…until you can no longer complete the number of push ups required for that minute.

Post to comments at what level you failed. Example 13 rds + 9

Cool down while practicing your double unders

Febuary 14 2009

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TODAY’S WOD

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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February 11th, 2009

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Today’s WOD:

5 rds for time

1k row

10 bw bench press

10 bw back squats

10 bw deadlifts

10 Pull ups

bw = Bodyweight