mIke and des

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11-4-2009 A) Hang snatch + snatch 1+1 8 sets, full rest. 3 sets of the following, minimal rest: B1) Heavy side swings x 10/10 B2) Toes to bar x 10 B3) 1 trip inchworms DROM: 2 rounds: 30″/30″ sampson stretch hold shinbox quad stretch Mike and Des are taking their last class this Thursday, 6:30 pm, before they take off … Read More

Who’s Top Ten?

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11-3-2009 As many rounds in 7 min as possible: 100m run 10 wallballs 20/15 10 KB swings 53/36 rest 3 minutes As many rounds in 6 min as possible: 1 trip crocodile pushups 1 trip broad jumps rest 3 minutes As many rounds in 5 min as possible (with a partner, sorry 6:30 AM and 9:15 class 🙂 ) 7 … Read More

A Halloween to Remember…to Forget

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11-2-2009 4 rounds for form and completion of each rep 3 weighted pull ups 45/30 5 strict pull ups 7 kipping pull ups 9 box jumps 30/24 11 goblet squats 70/53 (front squats with kettle bell hold kb by the horns or corner of the kb handle) That was one trippy Saturday Halloween workout…I think this video says it all. … Read More