February 23rd 2009

6a010536b10eff970b010536f5beeb970b-320wiRest Day

Squat Therapy optional. On a running clock do 1 bottom to bottom squat every 5 seconds for 5 minutes. Concentrate on proper form.

February 22nd 2009

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Todays WOD

“Murph”

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Break up the pull-ups, push-ups and squats into sets if needed, i.e. 10 pull-ups, 20 push-ups 30 squats x10. Start and finish with a 1 mile run. Wear a twenty pound vest or body armour if you can.

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February 20th 2009

TODAY’S WOD

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“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and finally, the fourth 8 are squats. No rest between exercises.

Post reps from all 32 intervals

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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