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May 05, 2008

Tuesday 080506

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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6:00 class did Elizabeth.
Laurie completed the workout in 5:35 using a 15 lb bar and bar dips.
Christy completed the workout in 6:47 using a 10 lb bar and bar dips.
I told them it was a sub-ten minute workout, and they didn't believe me! Even though they thought I was not being truthful, they didn't let me down and were way under 10 minutes. Great job ladies.

Afternoon crew did a version of "Fight Gone Bad" from the Nave Seal site. Official version is 5 rounds but everyone though 3 would be plenty.

3 Rounds of 1 minute each exercise:
Deadlifts 135#/75#
Kb Swings 50#/30#
Knees to Elbows
Box Jumps 20"/16"
Row for calories
Rest 1 minute

Gale led the pack w/a score of 291
Kurt-198
Christy-182
Wes-252
Scott-224
Mark-241
Tanner-178
Beth-195
Danny-267
Gina-216

Good workout and seemed to be a little more taxing on everybody then the normal "Fight Gone Bad".

I made up one that I though I could finish in under 15...I was way wrong.

21-15-9
225# Deadlifts
135# Cleans(full squat cleans from floor)
95# Overhead Squats

Time 31:09

This kicked my tail almost as much as "Linda" does. The deadlifts and overhead squats were not bad, but the cleans in between wore me out.

Evenging crew did the Navy SEALS WOD
Susan 313
Alee 229
Josh 193
Garry 264
Jerimiah 187

Excellent work, it was a tough one to watch. KB swings and deadlifts look really solid all around.

started out with full squat cleans and had to change on my 12th rep of the first round. Legs were shot from the previous workout.

14:25

sucked

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