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FRIDAY

WOD

“Burping Annie”

50-40-30-20-10

Burpees

Dubs

Sit Ups


Glad that's over with!!!!!

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Burping Annie would produce some "wet" burps...

Friday August 9, 2013

"Warmup"
1000m row 4:43
30 wallballs, 20# to 10' target (did sets of 10!)

Strength
15 minutes to find 1RM front squat
235#

Metcon
50 thrusters (45#)
100 double unders (did 270 singles and ten dubs)
600m carrying 45#
20:34

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[QUOTE=JT Kalnay;1185350]Burping Annie would produce some "wet" burps...


[/QUOTE]

:rofl:

Almost produced some wet something else!!!!!

The owners wife of our box was in working out with us today ( real machine) and I kept pace with her up until got down to 20's and though I may just have a coronary ..... Slowed down a bit and finished about 1 min behind... Still got it in 22:15... Not bad for an old fart considering everyone else took 33-38 min. ( most of the amazing 20-30 yr olds go at night, I'm sure they shaved 10 min off my time)

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08.09.13
Wendler 5/3/1
Month 6/Week 3
Squat Day


WARMUP
OHS w/Oly Bar

SQUAT
5x205
3x235
4x265
(new 1RM=290)

ACCESSORY
Bicycles
@the Dam
Stairs
1x120 (walk)
2x120 (jog)

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Nice work guys!!

Michael, Yay! Burpees!! I've done "Swinging" Annie (with KBS); Burping Annie sounds worse!! Nice Job!

JJ - What's the elevation of the Dam again? Great work!

[B]WOD:[/B]
21-15-9
225# DLs
95# OHS

13:31

[I]6 min slower then my last attempt, 30 Nov 10. But they were doing 135# DLs & 45# OHS. Hanging on to the bar for the DLs was tough. The OHS went easier, butI could FEEL my right knee. Eric "no repped" me which sucked, but more I did, the better my knee felt. I need SERIOUS mobilization on my quads!![/I]

[B]Round Two (At Base Globo)
WU:[/B]
.333333333 mi run
10 Push ups
10 squats
10 20+" Box Jumps
10 DU attempts
10 Hip openers
10 Hip Closers
10 45# Presses

[B]WOD:[/B]
6 RFT:
7 KTE
7 Burpees (Yay! Burpees!!)

6:58

[I]Tough WOD!![/I]

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Saturday August 10, 2013

Deadlifts to 435#
[url]http://youtu.be/Ok4D-DltPyU[/url]
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34

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Saturday Aug 10th

WOD one

Tabata. 8 rounds each 20 sec work , 10 sec rest

Pull-ups
HR push-ups
Air squats

.......

Three sets of 10 Bulgarian squats@ 135

.......

WOD two

5 rounds for time

21 SDLHP @ 95
21 ring dips

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[QUOTE=JT Kalnay;1185530]Saturday August 10, 2013

Deadlifts to 435#
[url]http://youtu.be/Ok4D-DltPyU[/url]
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34[/QUOTE]

JT.... Nice pull!!!!!

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Sunday August 11, 2013

Worked 3 hours.

Rode my mountain bike (with road tires) 11 miles on nearly deserted roads in perfect conditions.

Worked 3 more hours.

Played nine holes of golf (6 over)

Climbed 5 routes at KC, hardest was 5.7 (which felt like 5.11)

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MONDAY– AUGUST 12, 2013

Strength

Split Jerk- Work To 1 Heavy Rep

WOD

21-15-9

Deads @ 275

Ring Dips


Post WOD


3x10 OH Squat with red band

3x10 split squat rear foot on 20" box

10 min hip flexor stretches