Regionals, Part 2

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5-21-2010 Reminder of the Girls Night Out at the Crystal Ball Room tomorrow! Bollywood and Bhangra dancing! A. Deadlift: 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 3 min; perform @ 21X0 tempo. You must maintain tempo on amrap set! B. 7 min muscle-up practice C. AMRAP in 15 min: 7 Deadlifts @ 50% 1RM 7 … Read More

From the Work Horse’s Mouth

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5-20-2010 Post time to comments Make up yesterday’s press work if you were not here. 3 rounds: Max reps in 2 min: 10 KB Swings 53/36lb 20 Walking Periscope Lunges 25/15lb rest 2 min Rest 4 min total when done, then: 3 rounds: Max reps in 2 min: 10 Star Jumps 40 High Knee Rope Skips Rest 2 min Mobility: … Read More

Who’s Who: Wendy!

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Wod 5/19/2010 Post time to comments A. Press 65%1RM x 5; 75% 1RM x 3; 85% 1RM x amrap. Rest 3 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set! + Row 750m rest 3 min Run 800m rest 3 min 21-15-9 rep rounds for time: KB SDHP 53/36lb Box Jumps 20″/18″ Flexibility/Mobility Focus Seated hamstring w/thread … Read More

From the Games and Back

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5-18-2010 Just one spot left in On Ramp, starting Monday May 24th! Post time to comments Make up yesterday’s squats if you were not here. Partner “Broken Angie” Teams of 2, each perform 20 rounds. One partner does a round while the other rests. On push ups, chest to ground. Situps are unanchored, hands touch behind head at bottom, hands … Read More