Archive for January, 2010

Rest Day

“Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied.”

Alexander the Great’s Chief Physician

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Cash in
3 x 20 push ups

WOD
Push Jerk
7×1

Buy out
20 GHD sit ups in a many sets as required

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“Fran”

21-15-9
Thrusters
Pull ups

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Power Cleans

7×1

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Rest Day

“I am the master of my fate:
I am the captain of my soul.”
From Invictus by william Ernest Henley

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Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

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5 rounds
Run 400m
25 GHD sit ups
25 Back extension

3 Rounds
12 Muscle ups
74 squata

Rest Day

 ”You can have excuses or results, not both.”

Unknown

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.