September 10, 2011
Saturday 110910
“Mr. Burns”
9 Rounds for time of:
11 Overhead squats (Men 95 lbs, Women 65 lbs)
11 Pull-ups
11 Push-ups
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Compare to September 11, 2010.
September 10, 2011 Read More »
September 2011
September 9, 2011
Friday 110909
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Compare to May 10, 2011.
September 8, 2011
Thursday 110908
For time:
2 Laps around retention pond farmers carry (Men 45 lb dumbbells, Women 30 lb dumbbells)
10 Handstand push-ups with dumbbells
20 Box steps with dumbbells (Men 24” box, Women 20” box)
1 Lap around retention pond with dumbbells overhead
20 Box steps with dumbbells
10 Handstand push-ups with dumbbells
2 Laps around retention pond farmers carry
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September 7, 2011
Wednesday 110907
For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
Sit-ups
Pull-ups
Push-ups
Double unders
Back extensions
Box jumps (Men 20″ box, Women 17″ box)
Row (calories)
Ring dips
Burpees
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Compare to September 29, 2009.
September 6, 2011
Tuesday 110906
As many rounds as possible in 20 minutes of:
15 Back squats (Men bodyweight, Women 2/3 bodyweight)
25 Burpees
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