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2/8
WOD 13:00
3 pushpress @ 95
3 24" BJ
3 burpees
25 DU
increase each movement by 3 and DU by 5

I made it to 12 Burpees

m/57/180

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[quote=Cliff Miller;1031553]gotta love subbing singles for du's eh william? ;) du's are one of my biggest goats on my back...[/quote]

[quote=Alden Hingle;1032120]Yep. I hate doing those double unders one at a time. :-([/quote]

Guys - Amen to that. Just got a new speed rope! We shall see...

Claw - lost wieght on Paleo & still bein' [EMAIL="KICK@$$"]KICK@$$[/EMAIL]!! Awesome! Good Luck on the 1/2 Marathon!!

JB - Sweet Bunch of WODs! Yay! Burpees!! :D

[B]WU:[/B]
200 run
30 PVC OHS

30 Bear Complex for Time (95#)
Bear = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press
*1 Rep of Each

17:12

[I]Brutal!! Rx was 135#. Couldn't do that weight in Hang Power Cleans!! At 15, I was looking for any excuse to quit! It took me almost 10 min to do the last 15.:( [/I]

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tonite open gym

2 km run 10:43

5 x 25 green band good mornings

2 x 800 m run 4:04 and 3:42

1 x 400 m run 1:39

lots of rolling around on lacrose ball and foam roller

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today

16" box squats 12x 2 210lbs

2,000 m row

7:38.6

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Alden, some great times for the run + WOD's.

William, I know the feeling you had when the last third of a WOD doubles the time. I am working on recognizing when I need a breather and can then recover to do more OR I need a breather and that's it for the day.

Started at Tribal with plan to do Deadlifts on my Wendler progression and then do the 6AM class. Did several rounds of hard roller for a very tight IT band which is taking the related kneecap out of track. Good work. Just got into the deadlifts and skipped the WOD-----which is what tomorrow morning's class will do.

Deadlifts: main sets
2X10 135
1X10 225
1X3 315
1X1 405
1X1 475
1X1 525(F)
1X1 525(F). Had coaching for last two sets. 2nd fail was w. better form. This is same weight that I failed at last powerlifting comp.

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William that Bear Complex is just that a Bear

2/10
WOD 7 rounds
20 DU
5 power clean front squat
10 box jump burpees

Took me over 35:00 to get this one in but I may have done more then 7 rounds I lost count around 3-4 must be the age

m/57/180

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2/11
WOD 25:00 AMRAP
200m row or 30 DU
6 95# Thrusters
10 20# Ball slams
3 burpees
7 rounds with two of the rounds DU's

m/57/180

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Did the workout I missed yesterday.

AMRAP
5 minutes pull ups
4 minutes hspu
3 sit ups
2 minutes double unders
1 minute push ups.

Scales: toes over bar for hspu and 3to1 jump rope.

275. Fell in middle of the pack.

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2/12 Workout

Palm Springs Half Marathon.
2:01.

Ran my first Half Marathon since I was 15 years old. Missed beating 2 hours by one minute. Crap! :ranting2:

9:43 per mile for first 8 miles until I decided to pick up the pace, then last 5.1 miles at 8:29 per mile. Pretty sure my next run will be better paced and sub 2 hours.

Claw

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Nice Job Claw!

2/13
WOD Cindy 17 3/4 rounds :(

m/57/180