3 rounds
21 backsquat
run 400
10/16/09, CFP, 0630 - 13:55
used 155 for squats, goal is to work up to this at bodyweight. 155 is 77% 75% might be a nice rx'd working weight. With Dan Cota
10/8/09
2009 Great Basin Qualifier WOD #2
Workout 2
Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups
10/08/09, CFP, 0600 - 11:34
with Gary Baron. 1. Speal 5:02, 2. 5:48,3. 6:46,4. 7:38 At 7:00, Gary would have had 4th place. At 11:34 I would have been 20th place.
Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups
10/08/09, CFP, 0600 - 11:34
with Gary Baron. 1. Speal 5:02, 2. 5:48,3. 6:46,4. 7:38 At 7:00, Gary would have had 4th place. At 11:34 I would have been 20th place.
10/6/09
Power Clean 1-1-1-1-1-1-1
Power Clean 1-1-1-1-1-1-1
10/05/09, CFP, 1800 - 185, 205, 215, 225(m), 225(m), 215, 220, 225(m)
10/05/09, CFP, 1800 - 185, 205, 215, 225(m), 225(m), 215, 220, 225(m)
10/3/09
Chipper
Two rounds for time of:
50 Box Jumps
40 Kettlebell Swings
30 Pull-Ups
20 Wall Ball Shots
10 Handstand Push-Ups
10/03/09, CFP, 830 - 24:24
50 Box Jumps
40 Kettlebell Swings
30 Pull-Ups
20 Wall Ball Shots
10 Handstand Push-Ups
10/03/09, CFP, 830 - 24:24
10/1/09
21-15-9 Hang Power Clean with K2E
21-15-9
Hang Power Clean (135/95)
Knees to Elbows
10/1/09, CFP, 1930 - 9:40
Hang Power Clean (135/95)
Knees to Elbows
10/1/09, CFP, 1930 - 9:40
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