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Old 09-17-2010, 05:30 PM   #21
Douglas Berger
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Re: The Dude Abides

Friday 100917
1 hour of Boxing
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Old 09-18-2010, 10:58 PM   #22
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Re: The Dude Abides

Saturday 100918
1.5 hour trail
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Old 09-20-2010, 03:34 AM   #23
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Re: The Dude Abides

Monday 100920

Warm Up:
Stride 6 x 25m

WOD:

Sprints 6 x 50m (70% M.E.)

Warm Down:
stretch
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Old 09-22-2010, 05:15 PM   #24
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Re: The Dude Abides

Wednesday 100922

Warm Up:
ROM drills

WOD:

One round of:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Reverse crunches
20 Kettlebell swings (45#)
20 Sit-ups
15 Hang squat cleans(25# DB's)
20 Back extensions
20 Wall ball shots(20#)
15 Pull-ups

Warm Down:
Stretch
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Old 09-22-2010, 06:04 PM   #25
Douglas Berger
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Re: The Dude Abides

Wednesday 100922

Warm Up:
Three rounds of:
10 KB swings
5 KB snatch/side

WOD:

DB Squat Thrust & Press 3 x 10; (2x35#)

Bent-Over Row w/ Back Extension 3 x 8; (2x35#)

Dumbbell Lunge w/ Lateral Raise 3 x 5/side; (2x15#)

DB Floor Press w/ Crunch 3 x 10; (2x35#)

* one minute rest between sets

Warm Down:
Stretch
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Old 09-24-2010, 05:59 PM   #26
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Re: The Dude Abides

Friday 100924

Warm Up:
CFWU x 3

WOD:

15-12-9 reps of:
BB Thrusters (135#)
Weighted Pull-ups (45#)

Warm Down:
Mobility Circuit
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Old 09-27-2010, 02:54 AM   #27
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Re: The Dude Abides

Monday 100927

Warm Up:
CFWU X 3

WOD:

10-9-8-7-6-5-4-3-2-1 reps of:
KB swing (45#)
Burpees

Then

30 min. walk

Warm Down:
full body stretch
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Old 09-28-2010, 05:35 PM   #28
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Re: The Dude Abides

Tuesday 100928

Warm Up:
20 min. walk

WOD:

1-2-3-4-5-6-7-8-9-10 reps of:
Pull-ups
30 sec. rest

Warm Down:
Mobility Drills
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Old 09-29-2010, 04:05 PM   #29
Douglas Berger
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Re: The Dude Abides

Wednesday 100929

Warm Up:
CFWU x 3

WOD:

Three rounds of:
8 Split squat/side
10 Cross-body mountain climber
10 Chinup w/ kneeup

Then

Three rounds of:
15 Sit-ups
10 DB wood chops/side (20#)
45 sec. Plank

Warm Down:
Mobility work
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Old 09-30-2010, 07:19 AM   #30
Douglas Berger
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Re: The Dude Abides

Thursday 100930

Warm Up:
CFWU x 3

WOD:

Ten rounds of:
1 min. run
2 min. walk

Then

30 min. walk

Warm Down:
stretch
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