Saturday the 30th of January, 2009
21-15-9
Renegade Man Makers
Lunge (2 count)
Handstand Push Up
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Friday the 30th of January, 2009
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
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Thursday the 29th of January, 2009
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
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What is a Clean? Click HERE to go see
Wednesday the 28th of January, 2009
Thruster 1-1-1-1-1-1-1 reps
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For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.
Here is a LINK to the CrossFit main page for a good demo of the thruster.
Thursday the 22nd of January, 2009
Warm Up
100 double under jump rope
10 squats
10 push ups
5 kip ups
5 ring dips
10 squat jumps
10 chest clap push ups
10 sit ups
2 sampsons per side
10 ball slams
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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