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Monthly Archives: November 2011

“Barbara”

Warm-up WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Posted byA.D.November 30, 2011November 30, 2011Posted inUncategorizedLeave a comment on “Barbara”

Deadlift & Handstand Walk

Warm-up, then get max pull-ups WOD: For time: 225 pound Deadlift, 21 reps Handstand walk 21 steps 225 pound Deadlift, 15 reps Handstand walk 15 steps 225 pound Deadlift, 9 reps Handstand walk 9 steps

Posted byA.D.November 29, 2011November 29, 2011Posted inUncategorizedLeave a comment on Deadlift & Handstand Walk

Pull, Dip & Swing

Warm-up, Get max reps pull-ups, then The Burgener Warm-up WOD: Five rounds for reps: Pull-ups, 20 seconds work, 10 seconds rest Box dips, 20 seconds work, 10 seconds rest Kettlebell swings, 20 seconds work, 10 seconds rest Record total reps accomplished

Posted byA.D.November 28, 2011November 28, 2011Posted inUncategorizedLeave a comment on Pull, Dip & Swing

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