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Rest Day
Or
“Josh”
For time:
40kg (30kg) Overhead squat, 21 reps
42 Pull-ups
40kg (30kg) Overhead squat, 15 reps
30 Pull-ups
40kg (30kg) Overhead squat, 9 reps
18 Pull-ups
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Thursday 200510
Posted on May 20, 2010 by CommandoSteve. Filed under Exercise
For time:
21 HSPU
400m Run
21 Press 50kg (35kg)
600m Run
21 Push press 50kg (35kg)
800m Run
21 Push Jerk 50kg (35kg)
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Wednesday 190510
Posted on May 19, 2010 by CommandoSteve. Filed under Exercise
“Eva”
Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups
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Tuesday 180510
Posted on May 18, 2010 by CommandoSteve. Filed under Exercise
Complete as many rounds in 20 minutes as you can of:
20 Hip extension
10 Box Jumps
20 Sit-ups
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Monday 170510
Posted on May 17, 2010 by CommandoSteve. Filed under Exercise
Rest Day
Or
Seven rounds for time of:
10 Handstand push-ups
20kg dumbbells Squat clean, 10 reps
10 L-pull-ups
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Sunday 160510
Posted on May 16, 2010 by CommandoSteve. Filed under Exercise
21 – 15 – 9 for time:
Run 400m
Snatch 45kg
Chest to bar pull ups
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Saturday 150510
Posted on May 15, 2010 by CommandoSteve. Filed under Exercise
Five rounds for time:
15 Burpee
5 Deadlift 100kg
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Friday 140510
Posted on May 14, 2010 by CommandoSteve. Filed under Exercise
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
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Thursday 130510
Posted on May 13, 2010 by CommandoSteve. Filed under Exercise
Rest Day
Or
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Wednesday 120510
Posted on May 12, 2010 by CommandoSteve. Filed under Exercise
Complete as many rounds as possible in 20 minutes of:
9 Thrusters 60kg (40kg)
12 Push ups
1 Rope climb
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