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Old 12-01-2007, 03:18 PM   #21
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #19

Thursday 071129
Run 5 K

CFW x 3 (minus the pull-ups)
WOD: 33:14 (I cramped up after mile 1, then it all went downhill from there)
Cool Down: 5 minutes of walking
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Old 12-01-2007, 03:20 PM   #22
Joshua Williams
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Re: JDub - Killing my softness

29m / 198 / WOD #20

Friday 071130
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Warm-up: 2hrs of flag football
WOD: 10
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Old 12-03-2007, 05:09 PM   #23
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #21

Monday 071203
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Warm-up: 5 minutes of walking/jogging
WOD: 25:46
Cool-down: 8 minutes of jogging/walking
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Old 12-04-2007, 05:41 PM   #24
Joshua Williams
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Re: JDub - Killing my softness

29m / 199 / WOD #22

Tuesday 071204
Front Squat 5-5-5-5-5 reps

95-135-155-165-175
1 mile run + 5 minutes of cool-down walking
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Old 12-06-2007, 07:21 PM   #25
Joshua Williams
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I'm stupid

29m / 203 / WOD #23

Thursday 071206
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Warm-up: CFW x 3
WOD: 2 rounds 17:34

I couldn't do anymore because I drank 3 beers before I started, yeah I know, I'm stupid. The bright side is that I don't think that I'll be drinking anytime soon, this experience really sucked!
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Old 12-07-2007, 04:58 PM   #26
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #24

Friday 071207
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP: 22 18 12 10 9
PU: 10 6 7 5 5
Total: 104
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Old 12-08-2007, 10:27 PM   #27
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #25

Saturday 071208
Deadlift 3-3-3-3-3 reps.

WOD: 135-225-255-275-315
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Old 12-10-2007, 06:24 PM   #28
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #26

Monday 071210
Push Jerk 3-3-3-3-3-3-3 reps

WOD: 45-95-135-155-175(2)-165-165(broken)
Cardio: 1 mile run, 10 minutes running/walking
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Old 12-11-2007, 06:35 PM   #29
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #27

Tuesday 071211
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD: 35:01 (had to incorporate some jumping pull-ups, couldn't continue the kip)
Cardio: 10 minutes jogging/walking on treadmill
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Old 12-19-2007, 07:49 PM   #30
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #28

Sunday 071216
400 meter Walking lunge

Warm-up: 5 minute jog
WOD: 16:42 (only completed 200m, didn't have anything left............no sleep lately)
Cool-down: 3 mile hike through the woods
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