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Old 05-21-2010, 08:32 AM   #441
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #451

Thursday, 05.20.10: Daily WOD
Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments
longest held handstand was 43 seconds
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Old 06-01-2010, 06:50 AM   #442
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #452
Complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

Post rounds completed to comments. 6 rds
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Old 06-01-2010, 06:51 AM   #443
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #453

Thursday, 05.27.10: Daily WOD
Complete as many rounds as possible in 20 minutes:

Max Rep Supine Ring Pull Ups
Sprint 50 yards

Post total amount of supine ring pull ups completed to comments.
15-8-9-8-8-8-8-8-6-6
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Old 06-03-2010, 08:46 AM   #444
Joshua Williams
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Re: JDub - Killing my softness

31m / 208 / WOD #454

Tuesday, 06.01.10: Daily WOD
Complete 5 rounds of:

1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start

*rest as needed between efforts
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Old 06-04-2010, 09:49 AM   #445
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #455

Amateur
Squat 3x5 (add 5 lbs to last workout) 265 (only got 3 on the last set)
Bench 3x5 (add 5 lbs to last workout) 255 like it was nothin.......

Thursday, 06.03.10: Daily WOD
Complete:

15 x 100 yard Sprints

*30 seconds rest between efforts.

Post fastest times to comments.
Murderous.......
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Old 06-08-2010, 10:28 AM   #446
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #456

Saturday, 06.05.10: Daily WOD
Complete 6 rounds:

5 Hang Power Cleans @ 75% of body weight 155
1 Twenty Yard Short Shuttle Runs

*Rest 45 seconds between rounds

Post loads to comments.

*First, start in the middle of a 10 yd distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.
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Old 06-08-2010, 10:32 AM   #447
Joshua Williams
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Re: JDub - Killing my softness

31m / 211 / WOD #457

Amateur
Squat 3x5 (add 5 lbs to last workout) 265
Press 3x5 (add 5 lbs to last workout) 155

Monday, 06.07.10: Daily WOD
Complete as many rounds as possible in 10 minutes:

Sprint 50 meters
10 Ball Slams 40 lbs (only had 12lb ball)
15 Toes To Bar (scaled to 10 reps)

Post rounds completed to comments.
3 rds
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Old 06-10-2010, 08:44 AM   #448
Joshua Williams
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Re: JDub - Killing my softness

31m / 212 / WOD #458

Amateur
Deadlift 5 RM (add 10 lbs to last workout) 275
Strict Pull Ups 3 x max reps 8-9-7

Tuesday, 06.08.10: Daily WOD
Double Shuttle

Complete 5 rounds for time of:

Sprint a 20 yds 40 yds 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

Compare to 071909

Only had time for 3 rds (5 min)
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Old 06-14-2010, 10:25 AM   #449
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #459

Amateur
Bench 3x5 (add 5 lbs to last workout) 260
Thursday, 06.10.10: Daily WOD
Religion
Complete 5 rounds for time:

Squat Max Reps 19-11-9-8-6
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Post total times and number of reps completed to comments. 21:50

Compare to 100109
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Old 06-14-2010, 10:26 AM   #450
Joshua Williams
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Re: JDub - Killing my softness

31m / 209 / WOD #460

Saturday, 06.12.10: Daily WOD
Complete as many rounds as possible in 15 minutes:

15 Dumbbell Thrusters 45 lbs
500 Meter Row

Post total rounds completed to comments. 3rds (+thrusters and 100m row)

Compare to 071109
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