War Frank

2 rds only

26:05

Weak


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Bs pyramid 135lb 7! +10lb

Annie
Ghd
9:24 4/30/13


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Annie
Ghd
9:26

Ghds were parallel

Prev on GHD 13:23




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Garrett

42:07

First set of HSPU were on parallettes. Last 2 sets were 8 parallettes and rest head to ground strict


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Max L-sit 40 sec

FS pyramid 7! @135+10

Ryan

19:41 kipping mu


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Nate

Scaled 1.5 pood kb due to back pain

11 rds 2 MU



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"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

15:25

While I am scaling or eliminating the bar altogether, I worked with Fernando at ATC Mobile. So it's Rxd. Rip, Chief. You were a friend I enjoyed working with.


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Amrap 20 strict pull ups and strict dips

105/105


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Jason

100 squats
5 MU
75 squats
10 MU
50 squats
15 MU
25 squats
20 MU

29:40

All MU were strict

All squats unbroken except 50

8 strict unbroken TTB


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"JT"

15:42 all strict then bs practice

Max strict MU unbroken: 3

Need major practice


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"Cameron"

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

34:28

Wall balls were singles all else Rxd

RIP


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8 rds untimed

15 bj 24"
12 ring dips
9 sit ups

I tweaked my back during snatches and my left bicep is jacked right now


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Monday
Strength (20 min time cap)
Power Snatch
*work on form slowly add weight
Form is the focus here

OTMx20
Even – 5 Power Snatch
Odd – 50 Double Unders
Post Score to Comments.

105 lbs finished every rd.

Day 1 pp and bs


Day 1


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A Close Shave
20 Clean & Jerks (135,95)
1000m Row
20 Clean & Jerks
Post Time to Comments.

10:35

Day 12 complete


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Hidden Passions
AMRAP 9:
12 Deadlift (275,185)
24 Pullups
36 Walking Lunges
Post Score to Comments.

Changed to 3 RFT and used two 70 lb KBs

Day 11 SS 1rm at 95 and press pyramid.


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Slattery
3 Rounds:
13 HSPU or push ups
15 KBS (70,53)
27 Wall Ball (20,14)
47 Situps
Scale Accordingly
Post Score to Comments.
Joseph Slattery was a member of the Natick FD. He is survived by is wife and 3 children. He served on engine 13, and he was on the force for 15 years. He died on January 27, and he was 47 years old.

19:45 Rxd



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Correction: day 10 and pull ups for Lynne were strict


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Lynne
5 Rounds:
Max Reps Bench (bodyweight)
Max Reps Pullups
Rest as needed between rounds.
Post Reps to Comments.

107

Day 11 programming.


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Cindy

16 rds strict pulls and push ups


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Ticking Time Bomb
50-40-30-20-10
Kettlebell Swing (53,35)
Double Unders
Post Time to Comments.

10:48


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Bullseye
3 Rounds for time:
5 HSPU
10 C2B
15 Box Jump (30,24)
20 Burpee
25 Situps
Post Time to Comments.

15:09 and I'm very sick. Almost puked a couple of times and I'm shaking from the chills. This may have been a bad idea. My right foot is almost completely numb from the box jumps. My vagina is also bleeding and I want Holly to give my balls back.

Location:Heinlein Rd,Evansville,United States

Strength(15 min)
Work up to a 1rm Bench Press
Record new PRs on the PR board
Main Squeeze
6 Rounds for Time:
6 Burpees
12 KBS (53,35)
18 Walking Lunges
Post Time to Comments.

255 though I feel like I can get 275. More patience I guess

7:32 strict standards

Day 8 TH's at 10lbs and PC's scaled due to back pain.


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Team 10 k row 41:35

Day 6 ohs at 10 lb progression and Bench set at 225 d/t no spotter. I need to start programming for evenings.


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Straight Cash, Homie
AMRAP 15:
200m Run
12 Box Jumps (24/20, games standards)
12 C2B Pull ups

5 plus a run

Day 4 modified due to back injury. DL's an PJ's but the DL's stayed at 135 for the whole pyramid.


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The Chief
5 Rounds For Time:
AMRAP 3
3 Power Cleans (135, 95)
6 Push Ups
9 Squats
Rest 1 Minute

22 rds


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Lifting log

Date: 1/8/12 10 lb Progression → Latest Initial %change Reps: Pattern 1 7 6 5 4 3 2 1RM DAY Push Press 1 145 155 165 175 185 195 205 205 0.00% Back Squat 7 195 205 215 225 235 245 255 245 4.08% Power Clean 2 165 175 185 195 205 215 225 215 4.65% Thruster 8 135 145 155 165 175 185 195 195 0.00% Front Squat 3 195 205 215 225 235 245 255 255 0.00% Power Snatch 9 85 95 105 115 125 135 145 145 0.00% Push Jerk 4 125 135 145 155 165 175 185 185 0.00% Dead Lift 10 275 285 295 305 315 325 335 335 0.00% Squat Snatch 5 0 0 0 0 0 0 0.00% Press 11 0 0 0 0 0 0 0.00% Overhead Squat 6 145 155 165 175 185 195 205 205 0.00% Bench 12 195 205 215 225 235 245 255 255 0.00% 5 lb Progression→ 1RM Push Press 7 175 180 185 190 195 200 205 205 0.00% Back Squat 1 225 230 235 240 245 250 255 245 4.08% Power Clean 8 195 200 205 210 215 220 225 215 4.65% Thruster 2 165 170 175 180 185 190 195 195 0.00% Front Squat 9 225 230 235 240 245 250 255 255 0.00% Power Snatch 3 115 120 125 130 135 140 145 145 0.00% Push Jerk 10 155 160 165 170 175 180 185 185 0.00% Dead Lift 4 305 310 315 320 325 330 335 335 0.00% Squat Snatch 11 0 0 0 0 0 0 0.00% Press 5 0 0 0 0 0 0 0.00% Overhead Squat 12 175 180 185 190 195 200 205 205 0.00% Bench 6 225 230 235 240 245 250 255 255 0.00% My lifting log and additional training.

4x5 Heavy Bench Press
70/75/80/85% of 1rm, use a spotter, want them
all unbroken, make them work for it
15 min time cap ( work together)
Jerry*
1 mile Run
2K row
1 mile Run
Post Time to Comments.


25:32 ice on roads but I put in a good effort. When your good foot numbs up like your drunk foot with nerve damage you run pretty good. 11 degrees

Day 3 halved the pyramid cause it felt like I was gonna pull my low back muscle again. Move on.


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The Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders

27:13 not sure if a pr or not

Day 2 PC at 10 and TH at 5


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Reload. Day one BS and PP. I couldn't BS my 1 rm due to my weak back.


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Mu's for rehab.

5-4-3-2-1 reps of
Strict ring MU
Bar MU
No false grip MU
Kipping MU

28:49


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3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155,105)
20 Box Jumps (24,20)
Post Time to Comments.

22:41 Rxd

Day 4 complete after blowing out my back a week ago. I need to post this stuff online.


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Max Reps in 2 minutes of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Burpees

225

Day 3 of programming complete


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15 – 10 – 5
MU
Squat Clean Thrusters (135,95)

13:36

Day two of my own programming. More on that later



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Linda

24:13

275
185
135


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Hot Night in Bangkok
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

Tabata Row
8 rounds of :20 sec on, :10 sec off for total meters

9:44 and Rxd. Not the fastest time at all but I cleaned 225 for the first time in over 2 years.

877 m on the row.


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Linda

29:38

BW 185

Weak and hungover. Still sick


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“Mexican Sledgehammer”
8.7.6.5.4.3.2.1 Squat Cleans (155, 105)
30 Double Unders

14:49 Rx

Not sure how I beat Rued on this one.

Maybe he is getting the flu like I am getting over.

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Sake Bomb
3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees
Rest 10 Minutes
Mai Thai
5 RFT
35 Double unders
200 meter Run
Post Scores to Comments.

26:56(7:23/9:33 respectively)

10!10 thruster pyramid


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"Linda"

24:36


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“Black and Blue”
5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees

7:50 Rx


Strength:
FS ladder 10! Started at 135lbs end on 225. Untimed. I was going to go back down but had a new guy show up. That's okay cause I'll use this to gauge the soreness on Thursday.

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” Opening Day WOD “
21 – 15 – 9
Wall Balls (20, 14)
Pull Up
Thrusters (95,65)
Box Jumps (24,20)
Kettlebell Swings (53,35)
Post Scores to Comments.

16:27

Box jumps were step downs


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"Linda"

Rx'd BW 185

DL 275
BP 185
PC 135

First time I've done Linda Rxd for over 3 years.

25:34


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"Monk’s Nitecap"
AMRAP 9
3 Muscle Ups
6 Thrusters (135, 95)
Post Scores to Comments.

5 rds plus one thruster


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Linda

BW 185

Rxd cept DL at 225

21:00

I DLd 275 too and think I'll start lifting that for my rehab.


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“The Splits”
3 Rounds For Time:
8 Split Snatches (115,75)
7 Bar Muscle Ups
400m Run

13:46

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“The Gun Club”
10 Rounds For Time:
4 Clean and Jerks (185, 135)
200 Meter Run
1 Rope Climb
Post Scores to Comments.

135 scaled for neck pain

24:45


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225 DL 7 max pyramid
155 BP 40 reps

1 rm snatch 165
1 rm C&J 205

Fail at 225 my previous pr


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” Smuttynose ”
3 Rounds For Time:
400 Meter Run
30 Overhead Squats (75, 55)
21 Pull Ups
Post Scores to Comments.


17:47

I know why I sucked on time with this one...


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DL pyramid 185 max 10
225 lb BP 20 rep
10 min AMRAP:
Strict pull ups
Strict dips
-57 pr. Doing them otm helps. Previous was 48


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7 RFT

15 FS 135 lbs
15 ring dips

Lost track of time. My neck is still fucked.



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“Brave Bull”
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
Men’s Weight: 165
Women’s Weight: 115

7:11


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40 rep BP 145


“Brave Bull”
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
Men’s Weight: 165
Women’s Weight: 115

DL ladder at 225 to 7

AMRAP 10 min pull ups/dips

48


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“Dirty Mother”
1 Mile Run
5 Rope Climbs
200 Meter Walking Lunge
5 Rope Climbs
1 Mile Run

30:28

Bs pyramid 135 for 10 max


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"Thirsty Dog" 5 Rounds For Time:
50 Double Unders
7 Jerks (185, 135)
21 Toes to Bar

28:02

DL pyramid at BW to 10

30 rep bench at 185


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DL pyramid at BW. 10 rep peak
225 bench at 20 reps

Hang Power Clean
7 x 2 On the Minute
Power Clean
7 x 2 On the Minute
Squat Clean
7 x 2 On the Minute
Post Scores to Comments

Had to cut this short but here's the numbers:

185
205
165

I'm too weak in my core to squat clean heavy.


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"McGhee"

15 rds @ 225


“McGhee”
AMRAP 30:
5 Deadlifts (275,185)
13 Push Ups
9 Box Jumps (24,20)


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BS pyramid 135 legs are fucked from last wk so untimed

60 pulls and 60 dips
-all strict.

12:30


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DL pyramid BW at 10 max
20 rep bench press
120/120 or max pull ups and dips in 10 min

All done. 48 on the 10 min pulls/dips


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“Cement Mixer”
7 Rounds for Time on the 3 minute Mark:
400 Meter Run
12 Toes to Bar

All 84 reps. Unbroken til rd 4

Burpee challenge day 58


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“Audacity”
3 Rounds For Time:
400 Meter Run
15 Power Cleans (115, 80)
15 Ring Dips
Post Scores to Comments.

13:54


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“Spice Night”
10 Rounds for Time:
12 Burpees
12 Pull Ups

20:08.

Burpee challenge day 53


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“Hot Diddle Dunkel”
4 Rounds For Time:
400 Meter Run
50 Air Squats
Post Scores to Comments.

12:00

20 rep bs 135 and 40 rep bench 135

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“Bitter”
5 Rounds For Time:
400 Meter Run
1 Rope Climb
15 Burpees
1 Rope Climb
Post Scores to Comments.

18:51

Burpee challenge day 51


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Burpee challenge day 51


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V-up Annie 14:19

"Diane"

Pathetic

11:00
Rx
Previous was 9:50


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“By The Bucket”
4 Rounds For Time:
15 Thrusters (95, 65)
30 Double Unders
200 Meter Run
Post Scores To Comments.

11:50


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“Dirty Anchor”
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings (70, 53)
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps (24, 20)
Post Scores To Comments.

14:18

Burpee challenge day 46

C&J practice not dropping the bar


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” American Dream “

In 20 Minutes Complete:

1 Clean (205,140)

1 Muscle Up

2 Cleans

2 Muscle Ups

3 Cleans

3 Muscle Ups…

Continue to add 1 Clean and 1 Muscle Up each round for 20 Minutes

Post Scores to Comments.

7 rds plus 1 clean Rxd

Burpee challenge day 44

2 rds of

25 GHD sit ups
25 GHD back ext




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“Pretty Things”
3 Rounds For Time:
75 Double Unders
50 Squats
25 Kettlebell Swings (70, 53)
Post Scores To Comments.

14:13 Rx

Burpee challenge day 42

40 bench at 145
20 C&J at 135


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100 burpees for time.

6:46

@50 I took 3:01

Burpee challenge day 42

30 reps bench press 185

20 reps bs 135

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Row
500 Meters For Time

” Sweet Revenge”
21-18-15-12-9-6-3 Reps of Jerks (135, 95)
1 Rope Climb Between Rounds

1:44 row time

14:01 for the WOD

Burpee challenge day 40 is today. Yesterday was 39 but I logged it as 40.


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Burpee challenge day 40

20 bench press 225 max 5 unbroken

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M

“Bode”
12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)
Post Scores to Comments.

T

” Suffering Bastard “
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts
200 Meter Run
20 Double Unders
2 Deadlifts
Post Scores to Comments.

Bode was 34:09 Rx and I tried not to drop the bar-Monday WOD

Today was 17:21 but scaled to 225

20 back squats at 135 the first 15 unbroken.


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Burpee challenge day 38


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"Fran"

5:04 Rx

Not sure if this is a pr. I'll have to check.


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Push press 1rm 200lbs 3rm 195lbs
Back squat 3rm 185


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Burpee challenge day 33


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“Surfer on Acid”
3 Rounds For Time
400 Meter Run
21 Burpees

8:54

Burpee challenge day 29

20 reps of 135 bs for rehab. I beat everyone in the class today except kacie Wagner who was faster by 7 seconds. All men were slower. Good deal compared to last year.


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Burpee challenge day 26

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“Nate”
AMRAP 20:
2 Muscle Ups
4 Handstand Push Ups
8 Kettblebell Swings (70, 53)

11 rds plus 6 kb swings


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” Hey Diddle Dunkel”
4 Rounds For Time:
400 Meter Run
50 Squats
Post Scores To Comments.

12:14

I think this is a pr. All squats were unbroken.


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" Diane "
21 - 15 - 9
Deadlifts (225, 155)
Handstand Push Ups

9:50 Rx


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“Four Score”
500 Meter Row
21 Squat Clean Thrusters (95, 65)
500 Meter Row
15 Squat Clean Thrusters
500 Meter Row
9 Squat Clean Thrusters

15:09

Patience. I'm still healing and need to slow down to keep healthy. Getting close to pre surgery times though.


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"Old Glory"






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T

” DT “
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
men’s weight: 155
women’s weight: 105
Post Scores to Comments.

14:59 scaled wt to 135 lbs


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Burpee challenge day 17


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“Hot Death”
1000 Meter Run
3 Rounds For Time:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
1000 Meter Row

20:19

I had to no rep a pull up

Burpee challenge day 14


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Snatch Complex
6 x Power Snatch + Hang Squat Snatch + Squat Snatch + 3 Overhead Squats
Post Score To Comments

Competitors
1. Snatch Complex
2. 3 x 400m run, rest :90sec

105 lbs max

Burpee challenge day 12


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“Death by Power Clean”
1 Power clean on the first minute, 2 the second, 3 the third…continue for 15 minutes. If you are unable to complete the prescribed reps inside of the minute start back at 1 and continue up the ladder again.
Men’s weight: 155
Women’s weight: 105

Competitors
1. 4 Muscle ups on the minute for 10 minutes
2. “Death by Power Clean”

8 rds death by pc

All rds for mu's

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Burpee challenge day 6!


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1. Hang Power Clean
3 x 2
2. “Freddy Krueger”
21 – 15 -9
Kettlebell Swings (70, 53)
Burpees

185 HPC

4:22

Burpee challenge day 4


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” Tramp Stamp “
50 – 35 – 20
Wall Balls (20, 14)
Pull Ups

22:50 strict pulls


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” Christine “
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

2 two pd KBs

13:24

Burpee challenge day 2


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1. Front Squat
1 Rep Max
2. “Rapscallion”
AMRAP 7
5 Front Squats
5 Push Jerks
35 Double Unders

Men’s weight: 165
Women’s weight: 115

Post Scores To Comments.

135 for both for me. It's a good starter wt

Burpee challenge day one done


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” The Chief “
5 Rounds For Time:
AMRAP 3
3 Power Cleans (135, 95)
6 Push Ups
9 Squats
Rest 1 Minute

5
4+1 pc
4+2 pc
3+4 pu
4

"Murph"

71:42


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“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders


27:02 Rx pr I think. American kb swings.



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Open WOD 12.4
AMRAP 12:
150 Wall Balls (20# at 10', 14# at 9')
90 Double Unders
30 Muscle Ups

For the 12 min I got to 35 du's. I finished the whole thing and got 23:58. I need to seriously practice my wall balls. Perhaps a daily activity for a warm up.


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“Brandon”
3 Rounds For Time:
800 meter run
30 Box Jumps (24,20)
3 Rope Climbs
500 Meter Row
Post scores to comments.

32:44. 25 lb vest


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"Michael"
800 Meter Run
50 Back Extensions
50 Abmat Sit Ups

30:09 25 lb vest.


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