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Old 03-06-2008, 09:31 PM   #1
Jeff VanSetters
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Jeffs WOD -Just Ranger on-

Wensday March 06,2008.

for a time of 3 rounds.
20 dead lift into up right rows.(95lb barbel)
20 thrusters (55 lb dumbel or kettle bell)
20 front squat into press (95 Lbs barbel)

Next Pullups. 3-5 rounds
5 strict-If tired from last workout swing if needed-
7 Swing

Finish with 20 minits swim, freestyle or navy side stroke.

Rest 1-2 minits between sets, depending on your own fitness.( dont let yourself cool down)
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Old 03-08-2008, 12:30 PM   #2
Jeff VanSetters
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Jeffs WOD -Pain Is Weakness Leaving The Body-

Saturday mar 8 2008

Work Out of The Day,

3 rounds body weight bench press into push ups.
round one bench press into dimond pushups,

round two bench press into standard pushups,

round three bench press into wide pushups.

3 rounds incline press 135lbs into dips.

finish with tricep pushups, 8 rounds
each round do as many as you can for 10 sec with 10 sec break. until 8 rounds in completed.

finish with 20 minit swim
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Old 03-14-2008, 11:38 PM   #3
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

friday march 15, 2008.

filthy 500

50 box jumps (24")
50 pullup kippers
50 kettel bell swings 17 lbs
50 lunges
50 over head presses 45 lbs
50 kneed to elbows
50 back extensions
50 wall balls 10-15 lbs
50 burbees (5 sets of ten for me)
50 doulble tucks
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Old 03-15-2008, 04:06 PM   #4
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

March 15, 2008 WOD

bench press (225 max reps) into burpees (10 reps)
incline 150Lbs into dips max out on both.
Cable chest flys into cable scoops 12 reps each workout.

3 rounds 2 mins rows, into
45lbs plate skull crushers, into
bicep (50 lbs)curls 21's. 7 half way up 7 from half all the way up to 7 full.
no breaks.

over head cable tri cep extensions into weight used. 30-35-40
overhead cable bi cep curls 3 rounds. 35-45-50

50 knee to elbows.
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Old 03-17-2008, 12:26 PM   #5
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Monday March 17, 2008

swim 20 minits free style or navy side stroke.
Every 200 meters get out of the pool preform 50 flutter kicks 3 count.
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Old 03-18-2008, 12:20 AM   #6
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Tuesday March 18, 2008.

Best Of 3,

Chest -working way up to 1 rep max- Best of 3
Deadlift- Same as chest-
squat- Same as chest-
3-5 min break between reps.

wasnt enough for me and partner.

50 pullups
50 pushups
50 BW squats
50 Knees to elbows.
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Old 03-19-2008, 11:26 AM   #7
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Wensday March 19 2008.

3 rounds

Power clean into push press,
dips into wall balls.

5 rounds

400 meter run
Renagades 20 reps-is a pushup with a dumbels go down up then put the weight to the ceiling-
50 3 count flutter kicks
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Old 03-21-2008, 10:59 PM   #8
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Friday March 22, 2008.

3rounds
Flat Bench 225lbs (reps) into burpees (10 reps)
3rounds incline 165lbs (reps) into wide grip pushups.

paralell bar dips (reps) into Bench dips (reps)

3 rounds
overhead tricep extensions 30lbs (reps) into
Overhead Biceo curls 45 lbs (reps) into
Cable chest flys 40lbs (reps)

50 knee to elbows 30 secs to min break.
3 rounds
25 leg lifts into 25 situps. 30 secs to 1 min break
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Old 03-21-2008, 11:09 PM   #9
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

thursday march 21, 2008

Filthy 500.

50 24' box jumps
50 pullups kipping
50 25 lbs thrusters
50 lungs
50 45lbs overhead press
50 bw squats
50 knees to elbows
50 back extensions
50 wall balls 15 lbs ball
50 double tucks
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Old 03-23-2008, 02:36 PM   #10
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.22:2008 Saturday

"Leg Day"

100 24" bow jump ours was alilttle bit taller than 24" (you can break it up into segments if you want just no more than 30 secs to a min break)

50 bw squats into 26 lungs left foot forward.
50 overhead squats using broom stick into 26 lungs right foot forward.

3 rounds
15 deadlift into high pulls, into 15 50 lb thrusters,into 15 powerclean push press.
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