Archive for November, 2009

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Wednesday, November 25, 2009

November 25, 2009

*for time*

  • 25 Pullups
  • 25 Shoulder Presses
  • 25 Front Squats
  • 100 Situps
  • 3 Laps Swimming
  • 2 Laps Kickboard
  • 1 Lap Swim Underwater
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Monday, November 23, 2009

November 23, 2009

*for time*

  • 10 High Hang Snatch
  • 10 Pushups

7  Rounds

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Saturday, November 21, 2009

November 21, 2009
  • Special Movements
  • Snatch
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Friday, November 20, 2009

November 20, 2009

5 Rounds

  • 1 Minute Ab Bridge
  • 1 Minute L Side Bridge
  • 1 Minute R Side Bridge
  • 1 Minute Cobra

Then… 50 Pullups

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Thursday, November 19, 2009

November 19, 2009
  • OH Squat 3 x 3
  • Front Squat 3 x 3
  • Back Squat 3 x 3
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Wednesday, November 18, 2009

November 18, 2009
  • AMRAP in 20 minutes
  • Swim 1 length
  • 5 Pool Escapes
  • Lunge 1 lenth of the pool (25 meters)
  • 10 Pushups
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Tuesday, November 17, 2009

November 18, 2009
  • 5 x 1  Hang Clean
  • 5 x 1 Power Clean