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Old 07-17-2007, 02:04 PM   #1
Skip Chapman
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"Fran"
65#

Time : 8:01
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Old 07-19-2007, 03:28 PM   #2
Skip Chapman
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21-15-9
95# Front Squats
Pull-ups
Row 300m - 200m - 100m

3 Rounds for time
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Old 07-19-2007, 03:29 PM   #3
Skip Chapman
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Rest Day
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Old 08-06-2007, 12:26 PM   #4
Skip Chapman
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21-15-9

50# DB Swings
24" Box Jumps
Row - 210m - 150m - 90m

Time 16:24
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Old 08-08-2007, 09:56 AM   #5
Skip Chapman
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12x 100# Bench Press
15x Back Extensions
20x Wall Ball

5 Rounds for time
16:45
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Old 08-08-2007, 09:57 AM   #6
Skip Chapman
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Rest Day
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Old 08-09-2007, 01:17 PM   #7
Skip Chapman
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25 walking lunges
30 sit-ups
30 wall balls
30 24" box jumps
30 pull ups
20 hang & cleans
20 push press
30 ring dips
20 knees to elbows

for time 14:30
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Old 08-14-2007, 07:40 AM   #8
Skip Chapman
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8/13/07
#95
3 Cleans
3 PP
3 Split Jerks
10 Ring Push ups
10 #50 DB Swings

Five Rounds for time
13:00
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Old 08-14-2007, 07:40 AM   #9
Skip Chapman
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Rest Day
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Old 08-16-2007, 12:50 PM   #10
Skip Chapman
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8/15/07
400 meter run
10 L-sit Pull-ups
20 Single arm KB Swings
3 Snatches 65#
10 OHS 65#

3 Rounds for time
26:46
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