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Lifting Ourselves and One Another

Monthly Archives: June 2009

Tuesday, June 30, 2009

10 rounds for time:

15 Deadlift

10 Push Up

Coach’s notes:  Guys use 155 lbs and gals 95 lbs for deadlift.  Ensure in each push up chest is physically touching the floor, arms reach full extension and body stays neutral.  Post time to complete to comments.

Comments: 21

Monday, June 29, 2009

1 round for time:

Row 400 m

50 Knees to Elbows

Run 400 m

50 KB Swings

Row 400 m

50 SDLHP

Run 400 m

Coach’s notes:  Guys use 2 pood and gals 1.5 pood for KB swings and 95 lbs and 65 lbs respectively for the SDLHP.  Post time to complete to comments.

 

Comments: 16

Sunday, June 28, 2009

21, 15, 9 rep rounds for time of:

Box Jumps

Wallballs

Burpees

Coach’s notes:  Guys use 24″ and gals use 18″ for the box jumps and 20″ and 14″ for the wallballs.  Post time to complete to comments.

Comments: 20

Saturday, June 27, 2009

“Rhiannon”

10 minutes of double unders for reps

Coach’s notes:  Post number of reps for comments.

Compare to April 30, 2008

 

Comments: 14

Friday, June 26, 2009

OHS  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post load for each set to comments.

Compare to May 21, 2009

 

Comments: 7

Thursday, June 25, 2009

5 rounds for time:

200 m Run

25 Double Unders

1:00 Rest

200 m Run

25 Back Extension

1:00 Rest

Coach’s notes:  Post time to complete to comments.

 

Comments: 13

Wednesday, June 24, 2009

7 rounds for time:

10 Jumping Pull Ups

10 Abmat Sit Ups

10 Hang Squat Clean

Coach’s notes:  Guys use 45 lb dumbbells per hand and gals use 30 lb dumbbells for the hang squat cleans.  Pull ups must be 12 inches above both your hands fully extended overhead.  Post time to complete to comments.

 

Comments: 24

Tuesday, June 23, 2009

‘Paige’ 

Back Squat on the Minute

  Coach’s notes: Guys use 65 lbs and gals 45 lbs.  Post number of minutes to comments. 

Compare to December 16, 2008

 

Comments: 21

Monday, June 22, 2009

               

As many rounds in 20 minutes of:

10 Push Press

10 Pull-Ups

Coach’s notes:  Guys use 95 lbs and gals use 65 lbs for the push press.  Post number of rounds to comments.

Comments: 28

Sunday, June 21, 2009

5 rounds for times:
20 Wallballs
20 Burpees
400 Run
Coach’s notes: Guys use 20 lbs and gals use 14 lbs for wallballs.

Comments: 17