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Testimonial - 4 Week Nutrition Challenge – May 11, 2009- June 5, 2009

August 2, 2007

Thursday

WOD

Tire flip 60 feet (hop through and back out then run back to flip again)

25 Ball Slams (21# ball)

Tire flip 60 feet

20 Ball Slams

Tire flip 60 feet

15 Ball Slams

This is a gasser!!!!!

 


August 1, 2007

Wendesay

WOD

Pick your poison

"Cindy"

5 pull-ups

10 push-ups

15 squats

As many rounds as you can in 20 minutes

OR

4 rounds of:

500 m row

Rest 1 minute between rounds

Each round must be completed in less than 2 minutes.  Every round 2 minutes and over, 1 minute of rowing will be added to a 5th round.

 


July 31, 2007

Tuesday

WOD

3 rounds of:

KB swing X 30 (16 kg)

Push press X 30 (85# men, 45# women)

Deadlift X 30 (225# men, 135# women)

 


July 30, 2007

Monday

PAINSTORM "Rugby Style"

100 m run

50 mountain climbers

200 m run

100 push-ups

300 m run

150 lunges

400 m run

200 squats

300 m run

150 lunges

200 m run

100 push-ups

100 m run

50 mountain climbers

100_0423 Adam 49:33

Bill (on his side)

60:01:42

 


July 28, 2007

Saturday

Rest Day

"The good Lord gave you a body that can stand most anything.  It's your mind you have to convince."  Author unknown.

Do you wann be on t.v.?  http://www.wsbt.com/news/local/8683082.html

 


July 27, 2007

Friday

WOD

300 Revisited

25 pull-ups

50 DL @ 100lbs.

50 push-ups

50 Box Jumps 24" box

50 knees to elbows

50 DB clean and presses (25# DB's)

25 pull-ups

     Nate 20:23

     Bill 20:53

     Adam 20:29

    Cheryl 34:05

    Jim 17:03

 


July 26, 2007

Thursday

WOD "Burpee Crazy"

4 rounds of:

10 burpee cleans (25# db)

10 long jump burpees

10 burpees

Cues for tight shoulders here.

 


July 25, 2007

Wednesday

WOD

Walking Lunge 100ft (28 steps)

21 pull-ups

21 sit-ups

Walking lunge 100 ft.

18 pull-ups

18 sit-ups

Walking lunge 100ft.

15 pull-ups

15 sit-ups

Walking lunge 100 ft.

12 pull-ups

12 sit-ups

Walking lunge 100 ft.

9 pull-ups

9 sit-ups

Walking lunge 100ft.

6 pull-ups

6 sit-ups

 


July 24, 2007

Tuesday

PAINSTORM (all db lifts w/ 2 25# db's)

30 burpees

30 db dead lifts

30 burpees

30 db cleans

30 burpees

30 db presses

30 burpees

30 db push presses

30 burpees

30 db jerks

30 burpees

30 db swings

30 swings

30 burpees

30 db sdlhp's

30 burpees

30 db snatches left/hand

30 burpees

30 db snatches right/hand

30 burpees

30 manmakers

100_0405

________________________________________________________

Nate and Adam caught in the "Storm"

 


July 23, 2007

Monday

100_0321_2

_______________________________________________________________________

With mental and physical Strength, Focus will follow.  Then, and only then wiil Committement be made.

WOD

5 rounds for time

1000 meter row (only once)

25 pull ups

7 Push Jerks 135#

 


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