Workout 022

12/20/2010

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5, 5, 5, 5, 5 Back Squat

10, 10, 10 pistol squat, band pull-aparts

KB Snatch work

21-15-9 of:
Med ball cleans 20#/16#
Wall ball 20#/12#
One-way Sandbag shuttle run (1 x each round)


Travel Workout
"Murph"
1 mile run
300 air squats
200 push ups
100 pull ups
1 mile run
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Workout 001

11/29/2010

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5, 5, 5, 3, 3, 3 Power Cleans

3 x max pull ups w/ 4 rounds Tabata* squats between rounds

3 rounds for time of:
12 Box Jumps 24"/20"
12 Wall Ball 20#/14#

Travel Workout:
4 rounds for time of:
12 burpee box jumps
30 air squats
100 meter sprint

*20 seconds of work, 10 seconds rest

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