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Old 11-24-2010, 12:25 PM   #501
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #519

Collegiate
Squat 5x5 (set new PR) 275
Bench Press 5x1 300

30 min bike circuit
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Old 11-24-2010, 12:26 PM   #502
Joshua Williams
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Re: JDub - Killing my softness

32m / 221 / WOD #520

30 min circuit (6300 m)
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Old 11-30-2010, 07:00 AM   #503
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #521

Collegiate
Squat 5x1 (hurt knee in biking accident, skipping this week)Bench 5x5 (set new PR) 265

MONDAY, 11.29.10: DAILY WOD
Complete 3 rounds:
Handstand Hold - 30 seconds
Max Handstand Push Ups 8, 8, 5
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups 5, 5, 4
Hold Top of Bar Dip - 30 seconds
Max Bar Dips 13, 12, 13
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.
Post total reps completed to comments.
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Old 12-01-2010, 10:13 AM   #504
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #522
30 min row circuit 6500km
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Old 12-06-2010, 11:35 AM   #505
Joshua Williams
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Re: JDub - Killing my softness

32m / 219 / WOD #523

65 burpees.....
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Old 12-08-2010, 08:58 AM   #506
Joshua Williams
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Re: JDub - Killing my softness

32m / 225 / WOD #524

4 rds
7 deadlifts @ 225
21 double unders
20:05
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Old 12-14-2010, 11:22 AM   #507
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #525

Front Squats 5x5 (175)
Presses 5x1 (tried 190, but had to stick w/ 185)

4rds
30-30 shuttles
1.5 pood swings x 8
16 pushups
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Old 12-15-2010, 07:38 AM   #508
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #526

30 min row circuit 6130 m
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Old 12-17-2010, 12:21 PM   #509
Joshua Williams
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Re: JDub - Killing my softness

32m / 224 / WOD #527-8

1st WOD: BBall
2nd WOD: Collegiate
Bench 8x3 @ 65% of 1 RM (45 sec rest) 210
Cardio: BBall
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Old 12-20-2010, 12:47 PM   #510
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #528-9

Bball

Collegiate
Front Squat 5x1 225 (too light) 235 (too light) 255 (can do more next time)
Press 5x5 155
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