Sunday the 22nd of March, 2009
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
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Saturday the 21st of March, 2009
We will be meeting at the parking lot at 22nd and Collins in Miami Beach at 1pm today. If weather is an issue we will return to the warehouse.
“Beach Blanket Bingo”
Pick a partner to make a two person team.
Sprint 50 meters into the water and return to start.
Tag in partner.
Perform 10 burpees.
Upon completion of last burpee hold plank.
Continue to hold plank while your partner does water sprint.
Each team completes ten rounds for time.
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Friday the 20th of March, 2009
“Karen”
150 Wall Ball shots for time.
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Thursday the 19th of March, 2009
Split Jerk
1-1-1-1-1-1-1
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Wednesday the 18th of March, 2009
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Monday the 16th of March, 2009
“The Magic 50”
5 dumbbell swings per arm
5 dumbbell snatches per arm
10 burpees
5 rounds for time
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Visit Ross Training for more workouts like this.