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Lifting Ourselves and One Another

Monday, November 10, 2008


5 rounds for time:

15 Pull-Ups
20 Box Jumps
25 Barbell Thrusters


Coach’s notes: Guys use 65 and gals 45 lbs for the thrusters.  Box jump to 20 and 15 inches respectively.  Post time to complete to comments.

Comments: 15

10 BW DL (146.5#)
500m row
30 chin ups
500m row
40 push ups
500m row
50 1.5p KB Swings
500m row
40 push ups
500m row
30 chin ups
500m row
10 BW DL (146.5#)
time = 26:31 *messed me up*

This one handed me a nice arse kicking today. 30 minutes, thrusters @ 45lb otherwise as RX’d

i am going to be placing an order with pendlay for an olympic bar if anyone else needs anything email me hart_at@yahoo.com. pendlay store: http://store.wfwclub.com/index.html

Back Squat
197 x 5
207 x 5
217 x 5
227 x 5
237 x 1 (PR)
247 x 1
252 x 1

25:59, blue band for pull ups, would have been faster, if it it wasn’t for the distraction of the ‘Moustache’

Tough one. Great work to everyone in the 10 am class. Brett, thanks for letting me tag along.
as rx’d 17:22

23 something I think…couldn’t see straight. Pullups as rx’d, box jumps to 20 inches I believe, and just short 45 lbs for the thruster. Thanks for the push this morning Brett and Rob. This was a tough one.

55 lbs for thrusters so I could keep up some intensity
still limited to sets of 6 or 7

I used the pink band for pull ups and had to also assist with a jump to get through.
30 lbs for thrusters and half way through did a push press as my quads couldn’t take it (still feel a little beat up by squats last week).
Box jumps as rx’d.

That was one ass gassing WOD
28:29 as Rx’d

Neil 4 rds 60 lbs 35:10
Judy 4 rds 38 lbs 31:13
Thanks Michael for all your encouragement…..that was one tough workout!!!

Gord – 13:52 as rx’d- Thanks Fitz for the push

Judy..correction 33 lbs & green band assisted pullups….still tough

4 rounds: 43lbs, band-assisted (started with green, then went to black) – 33:11

Rx’d 19:15

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