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Old 02-04-2011, 07:00 AM   #521
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #545

Collegiate
Squat 10x2 @ 80% of 1 RM (45 seconds rest) 265
Rack Jerk 1, 1, 1, 1, 1 135, 155, 185, 225 (F, unable to lock it out) x 2

Thursday, 02.03.11: Daily WOD
Complete for time:

50 Ball Slams - 40 lbs (had to sub 12lb ball, heaviest we had)50 Double Unders

*Every time you break on the double unders count a penalty.
*1 Penalty = 5 Ball Slams assessed after the DUs.

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Old 02-08-2011, 07:35 AM   #522
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #546

FS 2,2,2,2,2 135,185,225,245,255(barely got this one)Box Jumps 5x2 raised platform more, but not @ 90%
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Old 02-09-2011, 07:14 AM   #523
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #547

Collegiate
Bench Press 8x3 @ 80% of 1 RM (45 secs rest) 255
Strict Ring Dips 3 x max reps 15, 13, 10

then, 30 min of bball
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Old 02-16-2011, 11:21 AM   #524
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #548

Tuesday, 02.15.11: Daily WOD
Complete 10 rounds:

5 Seated DB Power Cleans 50 lbs (used 25, then 30, 35 to get form right)Sprint 20 yards

*walk back to DBs for recovery

Post fastest rounds to commments.


then played bball........
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Old 02-18-2011, 08:45 AM   #525
Joshua Williams
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Re: JDub - Killing my softness

32m / 223 / WOD #549

7rds of 10 clapping pushups
45min of bball
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Old 02-23-2011, 08:12 AM   #526
Joshua Williams
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Re: JDub - Killing my softness

32m / 222 / WOD #550

Back Squat 5x1 (did 320 for first 4, then 325 on last)
Bench 5,5,5,5,5 225,245,265,275(4, then failed)x2

No time for cardio last night
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Old 02-24-2011, 12:18 PM   #527
Joshua Williams
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Re: JDub - Killing my softness

32m / 220 / WOD #551

Standing Press 5x1 195(F) 190(F) 190 190(F) 190
10,9,8............
chinups and pushups - 13:30
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Old 03-02-2011, 03:47 PM   #528
Joshua Williams
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Re: JDub - Killing my softness

32m / 220 / WOD #552-53

WOD1: Ran 2.5mi
WOD2: Ran 2.5mi
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Old 03-04-2011, 07:14 AM   #529
Joshua Williams
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Re: JDub - Killing my softness

32m / 227 / WOD #554

Floor Presses 5,5,5,5,5 225,245,255,265,275
Towel Pullups (max reps) 5,5,6,5

bball for 30min
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Old 03-07-2011, 12:19 PM   #530
Joshua Williams
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Re: JDub - Killing my softness

32m / 227 / WOD #555

30 min bball, 20 min of rowing
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